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

WHO IT IS FOR. This plan suits experienced cyclists who can train twelve or more hours a week and want to raise a higher, more durable functional threshold power. You need a smart trainer or power meter and the discipline to keep the big endurance rides genuinely easy. It fits time trialists, road racers, gran fondo and ultra riders, and anyone chasing threshold power that holds up late in long efforts.

HOW IT PROGRESSES. The plan opens at 12:00 in week one and climbs through 14:00 and 16:00 as the first block builds, then eases to 9:00 in the week four recovery. It rebuilds to 17:00, peaks at 20:00 in week six with a six and a quarter hour long ride, consolidates at 15:00, then tapers to 9:00 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. Threshold blocks, waves, kilo repeats, two by twenty, broken twenties, floats, over-unders, triples and a descending cascade keep the quality varied and specific. Endurance rides undulate in waves rather than sitting flat, and every long ride carries a fuelling plan. Each workout includes a full description and one link to verified sport science, so you always know what you are training and why.

WHAT TO EXPECT EACH WEEK. Week one establishes your baseline and the high volume rhythm. Weeks two and three build threshold load and weekend volume. Week four is genuine recovery with three rest days. Week five extends toward the peak, week six is the twenty hour summit, and week seven consolidates the gains. Week eight tapers and retests so you finish sharp with a higher, more durable FTP.