This training plan has been designed by Pav Bryan — Olympic cycling coach, TrainingPeaks Level 2 Coach and Amazon #1 Author.
Want to improve your FTP?
This plan is designed for intermediate cyclists who want a structured approach to becoming stronger, faster and improving their sustainable power.
Improving FTP requires more than simply riding hard. You need a strong aerobic base, sustained threshold work, carefully targeted higher-intensity training and enough recovery to turn that work into improved performance.
This plan develops those qualities progressively so that you finish with greater sustainable power and a stronger overall cycling engine.
Who this plan is for
This plan is best suited to intermediate riders who already have some experience with structured training and are comfortable with a moderate weekly training load.
It is not tied to one cycling discipline, making it suitable for road racers, time triallists, Gran Fondo riders or anyone who simply wants to improve their cycling performance.
If your recent training volume is significantly lower, build back gradually before starting.
What the plan includes
- Focused threshold and sustained-power sessions
- Higher-intensity work developing aerobic capacity
- Supporting endurance and recovery rides
- Core and strength work
- Regular recovery to support adaptation
The plan also includes guidance around pacing, nutrition, hydration, technique and getting the most from your training.
You can follow the plan using power, heart rate or perceived exertion, although a power meter is particularly valuable when training specifically to improve FTP.
Many cycling sessions contain structured workout files that can be used with compatible TrainingPeaks devices and training platforms.
A note about this Classic Plan
This is one of my Classic TrainingPeaks plans, developed from the coaching methods I've used with cyclists over many years.
The training itself remains fully usable, but some older external links or legacy TrainingPeaks features may no longer be available.
An updated guide is included at the beginning of the plan with additional information and current resources.
Want the plan adapted around you?
A pre-built plan is a great option if you're comfortable managing your own training.
But no generic plan can know your exact fitness, available time, recovery, goals, strengths, weaknesses or how you're responding from week to week.
If you'd like me to build and manage your training personally, you can upgrade to 1:1 coaching at any point.
TrainingPeaks plan customers receive an exclusive coaching upgrade offer.
You'll find details and a link to book a free consultation with me at the start of the plan.
Build the engine, raise your sustainable power — and push your FTP higher.
Olympic cycling coach, TrainingPeaks Level 2 Coach, Amazon #1 Author and Seven Summits cycling world record holder. I coach riders from first Gran Fondos and amateur races through to ultra-endurance, national and world-class performance. My approach combines proven training principles with your goals, available time, recovery and life outside cycling.