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Functional Threshold Power (FTP) CYCLING Training Plan (Intermediate 6 week Plan - Start Any Monday

Includes Structured Workouts

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

Learn More about Structured Workouts.


Raymond Boardman

All plans by this Coach


6 Weeks

Includes Structured Workouts

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

Learn More about Structured Workouts.

Plan Description

“Training for excellence, with excellent training.”

Functional Threshold Power (FTP) is a key determinant of cycling fitness. By enhancing your FTP by definition you will be a fitter, faster cyclist.

Designed for Intermediate cyclists and triathletes who are looking to enhance their FTP, you can use this programme as part of your base training to set you up prior to a specific Build phase or as the final 6 weeks prior to an event to maximise your fitness prior to it.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of cyclists and triathletes to sporting success.

Being 6 weeks in duration (you can start this programme any time and reuse it), this plan starts with a FTP test and also includes one in Week 6 so you can see your improvement. Each week contains a long ride, a higher intensity session and a steady ride. You will build up to a 3 and a half hour ride. To successfully use this programme you need to be using a Power Meter in order to track your progress and measure your intensity.

Prior to using this plan, you should be able to cycle comfortably for two hours. I’m one of the very few people to stand behind their Training Plans on Training Peaks. I offer a Money back guarantee with all my training plans. If you are not happy with the programme for whatever reason touch base with me and I’ll make it right. If I can’t make it right (like you think my nose is crooked or my eyes funny) I’ll give you your money back.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask myself any training or racing related questions.

Questions? Please visit us on the web at or email myself directly at:

Training for another race distance? We also have training plans for various cycling and triathlon events, too. 

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
04:56:00 03:30:00
Workouts Per Week Weekly Average Longest Workout
04:56:00 03:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Ray Boardman

QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website ( for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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.

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