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Intermediate 8-Week FTP Builder Indoor Cycling Plan w/ Free Email Coach Support

Includes Structured Workouts

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

Learn More about Structured Workouts.


Taylor Thomas

All plans by this Coach


8 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

Plan Description

Built on decades of expeirence both personally and working with athletes from around the world, this plan is crafted to help you utilize your indoor training environment in order to bolster your aerobic capacity. This expertly periodized training approach ensure that you reach the appropriate volume, while also keeping overall training time lower. This "quality over quantity"approach allows you to train smarter and stay healthy and injury free.

This plan starts with an FTP test as a baseline to certain your current Funtional Threshold Power. The next 6 weeks builds progressively to encourage muscular and aerobic adaptation. The plan ends with another FTP test to test for gains.

Target Athlete

This plan is great for a seasoned cyclist who is looking to focus on building their aerobic strength, or for an intermediate cyclists interested in building the foundational strength needed to progress. You should be comfortable with indoor rides in the 60-90 minute range and riding above your current FTP.


You'll have our full support as you embark on this plan. If you have any questions email us directly. We'll happily field questions regarding execution, timing, plan level, and anything else you may need.


You'll have access to TEC's video library of over 150 strength training exercises, mobility work, and full body sessions. You'll also gain exclusive access to our athlete newsletter where you'll get up to date and valuable information on training, nutrition, mental skills, and much more.


This plan is specifically designed to take advantage of your indoor training environment with tools like Zwift, Trainer Road, and smart trainers. A "smart trainer" that's power equipped will work best. You can also have a power meter on your bike. You'll also need a GPS computer that's compatible with TrainingPeaks Workout Builder format. It's also helpful to record heart rate in conjunction with power to be able to track your aerobic response over the course of the training plan.


All of the workouts are written using the TrainingPeaks workout builder. This allows you to load them to your device. It also allows you to customize the sessions and switch between power or heart rate based on. your access to equipment.

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 x5
5:58 hrs 2:00 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
5:58 hrs 2:00 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Taylor Thomas

Thomas Endurance Coaching

Thomas Endurance Coaching offers one-on-one online coaching that includes athlete assessment, goal setting, individualized training blocks, and full workout analysis. By blending both the science and art of coaching, athletes receive not only the latest in data analysis but a genuine relationship with their coach. You can also choose from pre-built and custom training plans if you're looking for a more self-guided approach to your training.

  • 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.

Still have questions about this plan?
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