Raise your functional threshold power on a big aerobic base over twelve high volume weeks of threshold, over under, surged threshold and sweet spot training, designed for riders training 9 to 12 hours a week and fully Zwift and indoor trainer compatible.

WHO IT IS FOR: Committed cyclists with the time to train 9 to 12 hours a week who want to build a large aerobic base and turn it into a genuinely higher FTP and one hour power. Ideal for riders targeting gran fondos, long road races, time trials and any event where durable threshold power decides the day. You need a smart trainer or power meter.

HOW IT PROGRESSES: Twelve weeks move through four phases on a deliberately big volume. Base weeks one to four build the aerobic engine and introduce sweet spot and threshold work, opening with your day one FTP test. Build weeks five to eight add two by twenty, three by fifteen, four by ten and over under sessions on long weekend rides. Peak weeks nine to eleven extend time at threshold to forty and fifty minutes with four by twelve, surged threshold and attack and hold work, all on a large supporting base. A taper in week twelve sharpens you and finishes with a final FTP test. Recovery weeks four and eight let the gains stick.

WHAT MAKES IT DIFFERENT: This is the high volume sibling of our 7 to 8 hour Threshold plan, built for riders who can put in real base miles. Every ride carries a six part description, a pre ride briefing and one verified academic reference, so you always know what a session trains and why. The long rides fold threshold and sweet spot blocks into two and three hour aerobic rides to build durability, the resistance to power fade late in long events. No two quality sessions repeat across the twelve weeks.

WHAT TO EXPECT EACH WEEK: Loading weeks run 9 to 12 hours with three quality sessions, long weekend rides and undulating endurance that keeps the base big. Recovery weeks four and eight drop to around 5 to 6 hours with rest days Monday, Wednesday and Friday. You finish with a taper and a retest so you can measure exactly how far your FTP has climbed. Fuel the long rides well, keep the easy rides easy, and the volume will do its work.