Build sustainable threshold power and aerobic efficiency during the off-season. This 8-week beginner-friendly plan uses progressive FTP intervals and steady endurance rides to create a strong foundation for the season ahead.

The plan starts with a baseline FTP test, builds gradually in interval duration and endurance, includes a mid-block recovery week, and peaks with longer sustained efforts before finishing with a re-test in Week 8. By the end, you’ll not only know your new FTP but also feel more confident holding steady, strong efforts on the bike.

You’ll train 3 bike sessions per week, with workouts written for both turbo trainer and road riding. Optional swim and run sessions are included for triathletes who want to keep ticking over without adding heavy training load.

Perfect for:
✅ Beginner riders wanting to use the off-season to build bike fitness
✅ Triathletes preparing their bike legs for next year’s races
✅ Cyclists new to structured, power-based training

Recommended Add-Ons:
✅ Strength: Core and stability work to support sustainable power output
✅ Mobility: Stretching and recovery routines to aid adaptation
✅ Endurance Spin: Optional extra ride to extend aerobic base
✅ Swim: 1 light technique-focused session (30–40 mins, drills + easy aerobic)
✅ Run: 1 short aerobic run (30–45 mins, easy pace, conversational effort)