Raise your functional threshold power in four focused weeks with this threshold plan for riders training 7 to 8 hours a week. Threshold intervals, over unders, broken blocks with floats and surged efforts build the sustainable power you can hold for an hour, all supported by aerobic endurance. Every ride is Zwift and indoor trainer compatible, with power targets in percent of FTP so it scales precisely to you.

WHO IT IS FOR. Cyclists who want a higher, more durable ceiling for climbs, time trials and hard group rides. It suits intermediate and competitive riders training 7 to 8 hours a week who want a structured, science backed threshold block that fits a busy schedule.

HOW IT PROGRESSES. Week 1 introduces the threshold tools and sets your FTP with a day one test. Week 2 builds volume at your ceiling with a ladder, broken blocks and the classic 2x20. Week 3 peaks with surged threshold, attack and hold efforts and a full hour of 4x15 work. Week 4 recovers and retests so you can measure your gain.

WHAT MAKES IT DIFFERENT. No two quality sessions repeat. You get threshold ladders, over unders, broken efforts with floats, surged blocks and attack and hold reps rather than the same interval every week. Every ride carries a plain language explanation and a link to the science behind it, and the plan opens and closes with a 20 minute FTP test so your progress is measured, not guessed.

WHAT TO EXPECT EACH WEEK. Around 7 to 8 hours across six rides, with a rest day on Monday, quality on Tuesday and Thursday, endurance midweek and at the weekend, a long threshold session on Saturday and an easy recovery spin on Friday. The recovery week lightens the load and ends with your retest.