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8 week FTP buster using key Zwift workouts


Chris Hanrahan

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8 Weeks

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Plan Description

This 8 week plan utilises key power workouts to help you build your Functional Power. I have used it successfully with countless athletes I work with around the World, and it cuts out most of the fluff typically found in generic FTP plans. I would recommend that the mid-week sessions are done on the trainer and the weekend sessions, particularly the Sunday rides be done outdoors. All the plans are written utilising key Zwift workouts. Be sure to update your zones once you complete the initial test. The program revolves around 4 key sessions per week:

Tuesdays - FTP focus

Thursdays - Vo2 and anaerobic

Saturdays - Sweet spot and muscular endurance

Sundays - Longer aerobic mileage with steady state work

It is a plan that demands and rewards hard work - but if you want to go to the next level in your training, this is the sort of work that matters. Included are notes on improving strength and flexibility at home on the non-riding days. The plan can be used by any level of athlete, although if you are a beginner, you may find the longer mileage on the Sundays a bit too advanced and if so, do not go beyond 3 hours.

Enjoy and good luck. Any questions or feedback, you can reach me at

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
7:53 hrs 5:00 hrs
Strength x2
1:00 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
7:53 hrs 5:00 hrs
1:00 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Chris Hanrahan

Performance by 3

PB3 is a endurance and multi-sport squad coached by Nationally accredited Level 2 coach Chris Hanrahan, with almost 20 years coaching experience. The focus is on performance excellence in swim, bike and run. We coach goal oriented athletes looking to transition from good to great in endurance sports. Personalised programming with a focus on exercise science and constant feedback ensures that athletes striving for Ironman podiums, Kona qualifying or marathon best's get results they deserve.

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