Build a durable, high sustainable engine over sixteen structured weeks with this sweet spot and tempo plan for riders training 7 to 8 hours a week. Progressive time in the sweet spot zone at 88 to 92 percent of FTP, longer and longer sustained blocks, over unders, threshold ramps and a long ride that grows week on week raise the power you can hold for the hours that matter. 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 to raise their FTP and sustainable power across a full season block, riders preparing for a long summer, sportives, gran fondos or road racing, and anyone whose power fades on sustained climbs and long efforts. It suits intermediate and competitive riders training 7 to 8 hours a week who want a science backed base to peak progression built on sweet spot and tempo rather than aimless miles.

HOW IT PROGRESSES. The plan flows through four blocks over sixteen weeks. Weeks one to four introduce sweet spot and tempo and set your FTP with a day one test, closing with a recovery week. Weeks five to eight extend the sweet spot blocks toward twenty minutes, closing with a recovery week. Weeks nine to twelve layer over unders and threshold ramps onto the base, closing with a recovery week. Weeks thirteen to fifteen deliver the biggest sustained sweet spot and threshold work with 2x20, 3x15 and a 2x22 summit, then week sixteen tapers into a final FTP retest so you can measure a full season of gains.

WHAT MAKES IT DIFFERENT. Every quality session is a distinct design, from ladders and pyramids to descending sets, over unders, tempo to threshold ramps and buried blocks inside long rides, so no two weeks feel the same. Endurance rides undulate in waves of watts rather than one flat block, and every single ride carries a full six part description, a pre ride pacing cue and one verified academic reference matched to what it trains.

WHAT TO EXPECT EACH WEEK. Five to six rides a week with a Tuesday and Thursday quality session, midweek aerobic support, a Saturday long ride with sustained sweet spot, and a Sunday endurance roll. Recovery weeks at four, eight and twelve absorb the work and the taper primes you for the retest. Bring an honest FTP, fuel the long rides well, and expect a higher, more durable sustainable power by day 112.