8 Week Beginners Indoor Strength building Programme
8 Week Beginners Indoor Strength building Programme
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Andrew MacRae - Multisport Athlete Coaching
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
8-Week FTP Builder – Indoor Structured Plan
By MAC Performance (Multisport Athlete Coaching)
Plan Overview
Build your strongest cycling base yet — indoors and on your terms.
This 8-week structured plan is designed to develop your muscular endurance, Functional Threshold Power (FTP), and cycling-specific strength, all from the comfort of your smart trainer. Whether you’re prepping for race season, rebuilding after time off, or transforming winter miles into real performance gains, this program will guide you week by week toward stronger, more efficient riding.
Every session is built using power-based training zones and is fully compatible with Zwift, TrainerRoad, and other smart platforms.
Who Is This Plan For?
✅ Cyclists & triathletes training indoors using smart platforms
✅ Time-crunched athletes (3–5 hours/week available)
✅ Riders in base or off-season phases
✅ Anyone wanting to increase strength, power, and FTP
✅ Athletes who value focused, structured training
What You Get
✔️ 3 structured rides per week (60–75 minutes each)
✔️ Downloadable workouts (Zwift, TrainerRoad, Garmin, Wahoo, TrainingPeaks Virtual)
✔️ Automatic syncing via TrainingPeaks
✔️ Power-based zones tailored to your FTP
✔️ Clear instructions and weekly progression
✔️ Sessions that reduce injury risk while improving performance
Each week builds on the last, targeting low-cadence, high-resistance intervals to build muscular resilience and force output — key for climbing, time trialing, and FTP development.
Athlete Expectations & Equipment
This plan is ideal for self-directed athletes with a basic understanding of FTP-based training. You’ll benefit most if you have access to a smart trainer and regularly train indoors using a platform like Zwift or TrainingPeaks Virtual.
Best suited for:
Beginner cyclists or triathletes
Athletes coming off a break or entering base season
Those seeking structured progression with limited training time
Equipment required:
Smart trainer or power meter
TrainingPeaks account with current FTP setup
Compatible platform (Zwift, TrainerRoad, Garmin, TrainingPeaks Virtual etc.)
Optional: Heart rate monitor for additional insight
Coach Communication:
This plan is self-guided and does not include 1:1 coaching support. However, if you’re interested in personalised coaching or feedback, get in touch with the team at https://www.mac-performance.co.uk
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:56:00 | 01:36:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:56:00 | 01:36:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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