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Phil's Intermediate RAPID FTP BOOSTER (5~8 hrs/wk) + Email Access to Coach: 40 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Phil Mosley + Free Email Coach Support (Rated 5.0/5). MyProCoach™

All plans by this Coach
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Length

40 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description



A Training Plan Designed for Intermediate Cyclists.
Boost Your Functional Threshold Power!


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley (800+ training plans and 20,000+ sold on TrainingPeaks)
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • CHOOSE from 55+ Rapid FTP Booster plans (4-40wks) for all levels of athletes & masters (browse them here!)
Over 150 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"I got 2nd in my age group as well as the 5th fastest bike ride split; 7 mins. faster than last year!" ​Nick Goldston, 2018​​

"After 8 weeks following your plan my FTP has gone from 188w to 205w. Thank you so much!" Tuan Nguyen Anh, 2018


Read more >>

Is This Plan For You?
  • Designed to build your Functional Threshold Power (FTP)
  • Progress from 5 to 8:15 hrs of training per week
  • 4-5 rides per week
  • 1 or 2 strength sessions and 1 day off
  • Easier weeks included for recovery and adaptation
  • Shorter workouts are mid-week and longer rides at weekends
  • Regular FTP tests to track progress
  • Train using Power, HR and or Feel
  • Workouts compatible with Garmin, Zwift, Trainer Road, Wahoo, Cyclops and more
To start this plan you should be able to ride 50 mins. Watch a Series of 6 Short Videos from Phil about our plans:



Still not sure? We'll happily switch your plan free within 14 days.

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  • Non-stop email coach support
All for one low monthly fee! Click here to view pricing & learn more >>

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Email Support:

Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.

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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:11 hrs 2:20 hrs
1:11 hrs 0:40 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:11 hrs 2:20 hrs
1:11 hrs 0:40 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Phil Mosley

MyProCoach™

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.

Sample Day 1

0:50:00
60.5TSS
Fitness Test: FTP and Threshold HR

This fitness test helps you update your power and heart rate thresholds for Training Peaks.

Warm Up:
15 mins in Z2, 
5 mins as (15 secs in Z4 + 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
10 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 2

0:30:00
22.7TSS
OPTIONAL: Aerobic Endurance Bike

This workout works well on an indoor bike trainer; you can also do it outside. It's not supposed to be high intensity, so keep a lid on this one. You will improve your fat-burning and efficiency.

Warm Up:
5 mins in Z2,
5 x (20 secs in Z3 + 40 secs in low Z2).

Main Set:
3 x (4 mins in upper Z2 + 60 sec recoveries in low Z2).

Warm Down:
5 mins in low Z2.

Sample Day 2

0:40:00
Prep Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Cycling.pdf

Whole Body Strength:
1. Squat: 2 x 12 (Exercise 1)
2. Alternate Lunge: 2 x 8 (Exercise 5)
3. Single Leg Squat: 2 x 6 (Exercise 3)
4. Reverse Lunge: 2 x 6 (Exercise 6)
5. Bent Over Row: 2 x 12 (Exercise 11)
6. Push Up: 2 x 12 (Exercise 12)
7. Glute Bridge: 2 x 12 (Exercise 16)
8. Bird Dog: 2 x 7 (Exercise 17)
9. Plank: 1 x 2 (Exercise 19)
10. Reverse Crunch: 2 x 12 (Exercise 26)

Flexibility: 5-10 minutes

Notes:
1. 2 x 12 = 2 sets of 12 repetitions with a rest between sets.
2. Rests are 20-40 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 3

0:45:00
42.9TSS
M.A.P Efforts

M.A.P stands for Maximal Aerobic Power. It refers to the power output you can ride while at your maximal rate of oxygen consumption. These workouts include efforts that are at or just below your M.A.P.

Warm Up:
12 mins in Z2,
5 x (10 secs in Z5 + 50 secs in low Z2),
3 mins in Z2.

Main Set:
3 x (2 mins in Z5 + 3 min recoveries in low Z2).

Warm Down:
10 mins in low Z2.

Sample Day 4

0:40:00
Prep Phase 1: Strength and Conditioning #2

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Cycling.pdf

Whole Body Strength:
1. Squat: 2 x 12 (Exercise 1)
2. Step Up: 2 x 7 (Exercise 7)
3. Single Leg Squat: 2 x 6 (Exercise 3)
4. Calf Raise: 2 x 12 (Exercise 8)
5. Lat & Front Raise Combo: 2 x 8 (Exercise 10)
6. Bent Over Row: 2 x 12 (Exercise 11)
7. Tricep Dip: 2 x 10 (Exercise 15)
8. Lying Hip Abduction: 2 x 10 (Exercise 18)
9. Plank: 1 x 2 (Exercise 19)
10. Spider Climber: 2 x 7 (Exercise 23)

Flexibility: 5-10 minutes

Notes:
1. 2 x 12 = 2 sets of 12 repetitions with a rest between sets.
2. Rests are 20-40 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 5

0:45:00
31.2TSS
Aerobic Endurance Ride

These rides will build in duration over the coming weeks. Ride at an intensity where you can comfortable maintain conversation.

Warm Up:
20 mins in low Z2.

Main Set:
15 mins in upper Z2.

Warm Down:
10 mins in low Z2.

Sample Day 6

0:50:00
36.3TSS
Aerobic Endurance Ride

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.

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