Build sustainable threshold power over eight focused weeks on 9 to 12 hours a week, with every session Zwift and indoor compatible and prescribed from your own FTP.

WHO IT IS FOR. This plan suits committed cyclists who can train nine to twelve hours a week and want to raise their functional threshold power. You need a smart trainer or power meter and the discipline to keep easy days easy. It fits time trialists, road racers, gran fondo riders and anyone chasing a higher, more durable threshold.

HOW IT PROGRESSES. The plan opens at 9:00 in week one and climbs through 10:00 and 11:00 as the first block builds, then eases to 6:00 in the week four recovery. It rebuilds to 11:00, peaks at 12:00 in week six, holds 11:00 through the second peak, then tapers to 6:00 for the final retest. An FTP test bookends the plan on day one and the final day so you can measure real change.

WHAT MAKES IT DIFFERENT. Every threshold session is distinct. Ladders, broken blocks, pyramids, sustained over-unders, descending efforts, surges and ramps each attack threshold from a fresh angle, so you never repeat the same workout twice. Undulating endurance rides build a deep aerobic base, and every ride carries a six part description, a pre ride cue and a link to the science behind it.

WHAT TO EXPECT EACH WEEK. Tuesdays and Thursdays are your quality threshold days, Wednesdays and Sundays add aerobic volume, Fridays spin easy and Saturdays deliver the long ride, growing to three and a half hours at peak. You will finish fitter, more durable and with a measured rise in threshold power.