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Enduraprep - Beginner - Cycling Functional Threshold Power (FTP) Booster

Includes Structured Workouts

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

Learn More about Structured Workouts.


Lawrence Cronk

All plans by this Coach


12 Weeks

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

Welcome to the Enduraprep twelve week cycling FTP booster!

The plan is based on four indoor sessions sessions per week all 45-60 minutes with the option for one longer ride scheduled at the end of the week. This plan is aimed at someone reasonably new to structured training. Perhaps you are new to cycling, have recently started cycling inside on a trainer or have perhaps cycled for many years but have never followed a structured, progressive plan. Any of the above will be sure to benefit from this plan.

This plan is best suited for someone who is looking to improve general cycling power and endurance. Perhaps working towards a sportive, gran fondo, time trial or triathlon.

To access this plan you will first need to create a Training Peaks account at This is free to do.

The plan is power based so you will need a set up with power readings. The structured sessions are ideally designed to be completed indoors. To improve your workout experience you can send our structured workouts to Garmin and Wahoo head units or link them to more interactive apps such as Zwift.

Zwift users can sync them with their workout library to view the session in their virtual world. You can also use our workouts in ERG mode with a compatible indoor trainer.

Here's an article that explains how to link our structured workouts with your devices;

Our plan starts with a ramp test to get an estimate of your functional threshold power (FTP). This test will make sure that the following sessions are set at the correct intensity for you. We'll repeat the test during week seven to track progress. There are full instructions within the plan on how to execute a successful ramp test and extract a useful FTP.

We hope you can get enjoyment and improvements from our training plan.

We'd love to hear how you get on, please feel free to update your progress on social media and tag @enduraprep


The Enduraprep Team.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
05:22:00 03:30:00
Workouts Per Week Weekly Average Longest Workout
05:22:00 03:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices


Lawrence Cronk

Enduraprep Endurance Caching

We have supported individuals from first time racers to competitive age group athletes in events from 5KM runs to multi-day challenges and sub ten hour Iron distance triathlon finishes.

We provide remote coaching to athletes around the globe alongside health & performance testing (VO2 max and resting metabolic rate) from our HQ in Cardiff, South Wales, UK.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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