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

Average Weekly Training Hours 04:55
Training Load By Week
Average Weekly Training Hours 04:55
Training Load By Week

“Training for excellence, with excellent training.”

Windtrainer SessionFunctional 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 www.CoachRay.nz or email myself directly at: coachray@coachray.nz

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

Sample Day 2
1:11:00
110.2TSS
Bike - FTP Test

20min Level II WU; 3x 1min Level V, 1min Level I RI; 5min Level V TT; 10min Level I; 20min Level IV TT; 10min Level I CD; 10min Stretching

Sample Day 4
1:00:00
43.6TSS
Bike - Steady 60min (Power)

Bike 60min Level II; Finish with 10min stretching

Sample Day 6
2:00:00
87.1TSS
Bike - Long 2:00hr (Power)

Bike 2:00hr Level II; Finish with 10min Stretching

Sample Day 9
1:10:00
83.9TSS
Bike - Quad Crusher I (Power)

10min WU Level II;
3x 10min Level IV (stand every 2min stand and attack for 12-15 pedal strokes), 10min Level II RI;
10min CD Level I-II;
10min Stretching

Sample Day 11
1:00:00
43.6TSS
Bike - Steady 60min (Power)

Bike 60min Level II; Finish with 10min stretching

Sample Day 13
2:20:00
101.6TSS
Bike - Long 2:20hr (Power)

Bike 2:00hr Level II; Finish with 10min Stretching

Sample Day 16
1:00:00
75.8TSS
Bike - Quad Crusher II (Power)

10min WU Level II;
2x 15min Level IV (stand every 2min stand and attack for 12-15 pedal strokes), 10min Level II RI;
10min CD Level I-II;
10min Stretching

Ray Boardman
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QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) 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.