12-Week Threshold Plan — FTP Builder on 7 to 8 hrs/week (Zwift & Indoor Compatible)
12-Week Threshold Plan — FTP Builder on 7 to 8 hrs/week (Zwift & Indoor Compatible)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Bryn Griffith
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Build a genuinely higher functional threshold power over twelve structured weeks of threshold, over under, 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 a bigger one hour power and a higher FTP, from motivated beginners who can already ride steadily to experienced riders chasing a new benchmark. You need a smart trainer or power meter and 7 to 8 hours a week.
HOW IT PROGRESSES: Twelve weeks move through four phases. Base weeks one to four introduce sweet spot and threshold work and include your day one FTP test. Build weeks five to eight add two by twenty, three by fifteen, and over under sessions. Peak weeks nine to eleven extend time at threshold with four by twelve, surged threshold, and attack and hold work. A taper week twelve sharpens you and finishes with a final FTP test. Recovery weeks four and eight let the gains stick.
WHAT MAKES IT DIFFERENT: Every ride carries a full six section description, a pre activity briefing, and one verified academic reference matched to the session. Sessions never repeat, the aerobic support rides undulate in waves rather than sitting flat, and progressive time at threshold is tracked week by week.
WHAT TO EXPECT EACH WEEK: Two to three quality threshold sessions, undulating endurance rides, one long weekend ride with threshold work inside it, and clear weekly guidance. You will finish with a measured new FTP and the durability to hold it.
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x6
|
07:05:00 | 02:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
07:05:00 | 02:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Save 20%
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$107.99 USD for the first year, billed yearly.
Bundle Premium—
Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.