Raise your sustainable power with eight focused weeks of threshold training built for riders with seven to eight hours a week, fully compatible with Zwift and any indoor trainer.

WHO IT IS FOR. This plan suits time aware cyclists, triathletes and gravel riders who already ride a few structured sessions a week and want a higher FTP. You need a smart trainer or power meter, seven to eight hours a week, and the discipline to keep easy days easy. Every workout is prescribed from your FTP, so you set it once and the whole plan scales to you.

HOW IT PROGRESSES. You open with a twenty minute FTP test, then climb a clear ladder of threshold work. Tuesday efforts grow from four by five minutes to eights, tens, twelves and finally three by fifteen minutes. Thursday alternates over unders, ramps and a threshold sandwich so no two quality sessions repeat. Endurance rides undulate in waves of watts to build durability underneath the intensity.

WHAT MAKES IT DIFFERENT. Volume lands in the endurance rides while the quality stays sharp and controlled, so you build a real aerobic base without burying the threshold work. Every session carries a six part briefing, a pre ride cue and a link to the sports science behind it.

WHAT TO EXPECT EACH WEEK. Weeks one to three build from seven to seven and a half hours, week four drops to four and a half for recovery, weeks five to seven extend and peak at seven and three quarters then eight hours, and week eight tapers to five hours before you retest. Finish with a higher FTP and the durability to hold it.