Build the sustained power that holds a breakaway, powers a time trial and lets you ride strong at the front, all on five to six hours a week and fully Zwift and indoor compatible.

WHO IT IS FOR. Time crunched cyclists who want a bigger, more durable FTP without living on the bike. If you can train five to six hours a week and want your threshold power to climb, this eight week plan is built for you. Every session is prescribed from your FTP, so you set that number first and the plan does the rest.

HOW IT PROGRESSES. Volume climbs from 5:00 in week one to 5:15, then 5:30, eases to a 3:30 recovery week, then extends to 5:45 and peaks at 6:00 in week six before sharpening at 5:30 and tapering to 4:00 for your retest. The signature Tuesday threshold blocks grow from four five minute efforts to sustained fifteen minute holds, while the Thursday over unders deepen your ability to clear lactate.

WHAT MAKES IT DIFFERENT. This is a true threshold plan, not sweet spot in disguise. The quality work sits right at your ceiling in zone four, the endurance rides undulate in waves of watts rather than one flat block, and every ride carries a plain English brief plus a link to the science behind it. It opens and closes with a twenty minute FTP test so your gains are measured, not guessed.

WHAT TO EXPECT EACH WEEK. A threshold key session on Tuesday, a second threshold variation on Thursday, undulating aerobic rides midweek and at the weekend, a Friday recovery spin and a full rest day. Fuel the hard days, keep the easy days easy, and arrive at week eight ready to bank a new FTP.