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.