8-Week Tempo — Sustained Power on 9 to 12 hrs/week
Raise your FTP and build the muscular endurance to hold hard efforts for longer. This is a high-volume tempo and sweet spot plan for the committed rider training 9 to 12 hours a week, six days on the bike with a single rest day, and it is fully Zwift and indoor compatible.
Across eight weeks you get 32 distinct quality sessions, and no two share the same structure. Tuesdays and Thursdays deliver the sharp stuff: sweet spot over-unders, ascending ladders, criss-crosses, pyramids, tempo accelerations, kickers, torque work and race-style attack simulations, with cadence play and surges built in so you are never just staring at a single power number. Fridays add a fourth quality ride, Saturdays are the big day with tempo embedded in a long endurance ride, and Wednesdays and Sundays are rolling "waves of watts" endurance that keep the aerobic base growing without ever going flat.
The structure follows a proven 3 to 1 build-to-recovery rhythm. Time in the sweet spot zone climbs steadily from around 27 minutes a session in Week 1 to 42 minutes at peak in Week 7, before a Week 8 taper leads into a Tempo Benchmark ride so you can measure exactly how much stronger you have become.
Every workout is fully built with target power and cadence, and comes with a detailed description covering what it does, how it should feel, how to pace it, what success looks like, the science behind it, and the mindset to bring, plus fuelling guidance on the long rides.
Sweet spot at 88 to 94 percent FTP is the optimal balance of intensity and volume: hard enough to drive real adaptation, repeatable enough to do several times a week. Put in the work here and you will finish with a bigger engine, a higher FTP, and the durability to use it.
8 weeks, 9 to 12 hours per week, one rest day
32 unique tempo and sweet spot sessions, no repeated structures
Rolling wavy endurance rides, never flat
Zwift and indoor trainer compatible
Escalating time in zone with a Week 8 benchmark to prove your gains