6 Week Cycling Training Plan to Increase your Functional Threshold Power (FTP)

Author

Simon Kessler

All plans by this Coach

Length

6 Weeks

Typical Week

1 Day Off, 6 Bike

Longest Workout

2:30 hrs

Plan Specs

cycling road cycling intermediate masters power based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

“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!

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

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:36

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com

Back to Plan Details

Sample Day 1

1:16:00
86.6TSS
Threshold 2 x 15 min

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 or steady uphill gradient, or indoors.

Sample Day 2

1:00:00
49.3TSS
Big Gear 30 min

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 indoor trainer). Stop if you have any knee or other pain.

This session is designed for both indoors and outdoors. You can increase the overall ride time in Zone 1-2 (optional).

Sample Day 3

1:14:00
80.7TSS
Threshold 1 x 30 min

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 or steady uphill gradient, or indoors.

Sample Day 5

2:00:00
105TSS
Tempo Ride

Tempo riding in Zone 3. Aim to average within 10 watts (above or below) the target power number on a flat course or trainer.

If you are cycling on a rolling/hilly course you can go over the target power on hills (and below target on downhills). You can look at your normalized power to be at or close to the target power.

Sample Day 6

2:30:00
160TSS
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 8

1:26:00
104.3TSS
Threshold 2 x 20 min

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 or steady uphill gradient, or indoors.

Sample Day 9

1:15:00
66.7TSS
Big Gear 45 min

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 indoor trainer). Stop if you have any knee or other pain.

This session is designed for both indoors and outdoors. You can increase the overall ride time in Zone 1-2 (optional).

6 Week Cycling Training Plan to Increase your Functional Threshold Power (FTP)

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