Gain 30-40 Watts in 8 Weeks! (Workout Builder), 8-10 hrs/wk.

Average Weekly Training Hours 08:31
Training Load By Week
Average Weekly Training Hours 08:31
Training Load By Week

“Increase your Functional Threshold Power with 8 Weeks of Highly Effective Training!”


There is nothing more motivating for a cyclist to see objective progress in the form of a new power record and an increase in your FTP!

This training plan is designed for the cyclist who can train around 8-10 hours a week and who is looking for some big gains in your ability to sustain a high power over 20-60 minutes and achieve higher numbers than ever before. The plan is in the new Workout Builder format which provides your personalized power targets in each training session which are calculated automatically from your FTP. Additional benefits of the Workout Builder format include direct training session download to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps and more.

Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and worn the yellow jersey in the Tour de France. With this plan you receive 30+ years of top level experience in a super effective training plan that will lead to fast improvements.

Training plan description: The plan recommends a 20 minute power test prior to starting (power test protocol included with plan). The training plan focus includes three weeks of threshold intervals and muscular endurance training followed by three weeks of high intensity V02 and above threshold intervals. Weekends include one specific training session and one day where you can ride a group ride or solo ride. You can swap the weekend training session days around. In Week 8 the training tapers down with a power test over 20 minutes scheduled for the Saturday to determine your improvements.

Prior to this plan you should have a good level of fitness and have been training consistently for 10-12 weeks for a minimum of 5 hours/week.

Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 1 month access to our membership community with Facebook live coaching calls every Wednesday & additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!

Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com

Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit: simonsayscycling.com

Plan Features

This training plan starts on a Monday

The plan is reuasble an unlimited amount of times

This plan works with power only (no heart rate zones)

Designed with the new Workout Builder - offering you more precise training with exact power targets calculated automatically from your threshold power (FTP) saved in TrainingPeaks

Download each session automatically to newer version Garmin devices with the TrainingPeaks IQ Garmin Connect App or to your Wahoo Elemnt or Elemnt Bolt with the Wahoo Companion App

Download each session in many different files formats compatible with: Zwift, Wahoo, Trainer Road, Cyclops and more

30 day money-back guarantee


Sample Day 2
1:04:00
62.7TSS
Power Test 20 min

Power test. On waking record your body weight. Mentally prepare to give your best effort! 

The power number listed for the power test is based on your previous best 20 minute.

Perform the power test on the same stretch of road as last time. Avoid doing this test on the trainer.

Sample Day 3
1:25:00
71.7TSS
Big Gear (45 minutes)

Big gear interval to develop muscular strength endurance. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.  

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or trainer - drop zone by 20 watts). Stop if you have any knee or other pain

Sample Day 4
1:34:00
94.7TSS
Sub Threshold (2 x 20 min)

Sub Threshold intervals. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown. 

The goal is to keep a smooth and consistent effort throughout the interval. These intervals are best performed on a flat terrain or indoor trainer. For indoor trainer you can drop your power zones by 15-20 watts.

Sample Day 6
1:45:00
99.4TSS
Tempo Ride

Tempo riding in Zone 3. Aim to average within 10 watts (above or below) the target power number shown for the 2 hours in Zone 3.

Sample Day 7
2:30:00
140.6TSS
Group Ride

Group ride - for large, competitive group rides aim to practice strategy and positioning by drafting effectively and cycling near the front. If you are one of the stronger riders don't hold back in doing lots of work in the pace-line. Go for sprints (if applicable).

For small group rides of a few riders a good strategy is for each rider to take 3-5 minute pulls on the front in Zone 3-4 before going back in the line. When drafting in the pace line work on high cadence by spinning over 95 cadence.

If you choose to ride solo, mix up the pace between Zone 2-4 with your average power at the end of the ride (Normalized Power) falling in Zone 2 or 3.

Sample Day 9
1:25:00
71.7TSS
Big Gear (45 minutes)

Big gear interval to develop muscular strength endurance. Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.  

The big gear interval is ideally performed on a route with no stops and on a relatively flat terrain (or trainer - drop zone by 20 watts). Stop if you have any knee or other pain

Sample Day 10
0:51:00
80.5TSS
30/30 Intervals (2 x 10 min)

30/30 intervals (2 sets of 10 X 30 sec at 140% of FTP / 30 sec recovery). Your target power is listed for each interval. Aim to average within 10 watts (above or below) the target power number shown.

Simon Kessler, Pro Cycling Coach
|
Simon Says Cycling

Former professional and 15 time national champion on the road and track, coach Simon has coached clients to win local, national, and international championship titles, medals at the world championships, and a yellow jersey at the Tour de France.

Try coaching membership for free for 30 days ($49/month - cancel anytime). Includes access to all SSC TrainingPeaks plans plus much more! Learn more: http://simonsayscycling.com/coaching-group.