Build genuinely faster sustainable power over twelve structured weeks of tempo and sweet spot training, designed for riders training 7 to 8 hours a week and fully Zwift and indoor trainer compatible.

WHO IT IS FOR: Time limited cyclists who want to raise their FTP and hold higher power for longer. Ideal if you have a solid aerobic base and want to turn training hours into a bigger, more durable engine. All targets are in percent of FTP, so it suits any level once you set an honest number from the day one test.

HOW IT PROGRESSES: A four week base block introduces sweet spot and tempo, a four week build block adds over unders and longer blocks, a three week peak block pushes sustained near threshold work and durability, and a final taper week sharpens you for the retest. Recovery weeks at weeks four and eight let the adaptations surface.

WHAT MAKES IT DIFFERENT: Every ride is a distinct, purpose built session, no two the same across the twelve weeks. Each carries a full six part description, a pre ride briefing and a link to the peer reviewed science behind it. Long rides place quality deep in fatigue to build the durability that wins real events.

WHAT TO EXPECT EACH WEEK: Three focused quality sessions of sweet spot, tempo or over unders, one undulating endurance support ride, a long ride with sustained blocks, and genuinely easy recovery spins. Weekly notes set the theme, name the key sessions and keep your rest days honest. You finish with a measured FTP gain over your starting test.