The Road to FAR
Whether you're toeing the start line of a FAR or simply chasing that first ride where everything clicks, this 12-week plan is built around one idea: finding form. Each block sharpens the engine a little more.
Weeks 1-2 - VO2 Max: 4 × 3 min @ 112% FTP
Weeks 3-4 - VO2 Max: 4 × 4 min @ 115% FTP
Weeks 5-6 - VO2 Max: 5 × 4 min @ 118% FTP
Designed byMatt Rowe of Rowe and King Cycle Coaching
Whether you are trying to find form or gearing up for a FAR, this plan is for you. Rapha FARs are rides that push us further. Unforgettable days on the bike that reveal what we’re capable of and inspire us to go further. This training plan is designed to prepare you for those moments, building the explosive power, climbing strength, and sustained speed needed to ride harder, longer, and with confidence as the seasons change.
Complete three structured sessions per week.
INTENSITY KEY
For those who do not use a power meter to train, or have not calculated their training zones based on Functional Threshold Power (FTP) – it is suggested that you adopt the following descriptions of training intensities, to guide you in completing the workouts.
65% FTP (Mid Zone 2) = Sensations of low leg effort/fatigue, your ‘all day pace’. Continuous conversation is easily possible.
75% FTP (Upper Zone 2) = Sensations of low leg effort/fatigue, but effort requires concentration. Continuous conversation is possible.
88% FTP (Upper Zone 3) = Firm pace, which you could sustain for 90 minutes. Deep breathing and catching of breath when talking.
92% FTP (Lower Zone 4) = Sensations of moderate leg effort/fatigue. Continuous conversation is difficult.
100% FTP (Zone 4) = Able to talk in short sentences only, due to heavy breathing. Sensations of noticeable leg effort/fatigue.
112-118% FTP (Zone 5) = Strong to severe sensations of leg effort/fatigue. Conversation is not possible due to often ‘ragged’ breathing.