6 Week Cycling Training Plan to Increase your Functional Threshold Power (FTP)
Simon KesslerAll plans by this Coach
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.Still have questions about this plan?
“Increase your Functional Threshold Power and become Stronger!”
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 the ability to sustain a high power over 20-70 minutes and achieve higher numbers than ever before. The plan is in the Workout Builder format which provides personalized power targets for each training session and intervals, calculated automatically from your Threshold number saved in your TrainingPeaks account. 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 two 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 6 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!
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
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
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|8:36 hrs||2:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||8:36 hrs||2:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter