This 8-week intermediate program is designed to raise your FTP and improve fatigue resistance through progressive threshold intervals, extended tempo blocks, and long endurance rides. It’s structured to give you the consistency, volume, and discipline needed to make lasting gains in the off-season.

The plan begins with a baseline FTP test, then layers in controlled threshold and tempo work while gradually extending ride duration. Week 4 provides a chance to recover and reset, before sharpening again with sustained near-FTP work, VO₂ touches, and your longest endurance rides. By Week 8 you’ll finish with an FTP re-test, stronger, steadier, and ready to transition into race-specific preparation.

You’ll complete 3 structured bike sessions each week — a mix of key intervals, tempo strength work, and endurance base building. Every workout is written for both turbo and road use, so you can train consistently whatever the conditions.

Perfect for:
✅ Intermediate riders and triathletes who are comfortable with structured training and want to push their FTP further.
✅ 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)