8 week FTP Threshold Booster ADVANCED Time Crunched riders 4 days approx 5-7 hrs per week

Average Weekly Training Hours 05:51
Training Load By Week
Average Weekly Training Hours 05:51
Training Load By Week

This 8 week base plan is designed for intermediate riders and people who are short on time.

It is also ideal as a follow on plan for beginners and intermediate riders who have completed the KOM Coaching 8 week FTP Threshold Booster for beginners and/or intermediate riders.

This progressive plan will target your sweet spot and with the addition of a little threshold work will boost your FTP in just 8 weeks.

There is an FTP test at the start and end of this plan to highlight your results!

These plans are designed by British Cycling Level 3 coach and Coach Educator Martin Burrows.
All workouts are built in the new workout builder so that you can export them to 3rd party applications

Sample Day 2
0:45:00
52.5TSS
FTP Test

Standard 20 minute Warm Up (See attached) followed by a 20 minute  FTP test, then cool down

Sample Day 4
0:46:00
54TSS
VO2 Max Intervals 4 x 3 mins (above threshold)

VO2 Max Intervals - Warm up for 15 minutes (or of time allows use the full Standard 20 minute warm up) then in 'race' position;

4 x 3 mins Zone 5 @ approx 90-100 rpm (or more), with 3 mins recovery in zone 1.

Start each interval with an out of the saddle sprint (as if 'attacking') then settle into zone 5 in race position. (The whole effort is 3 minutes, HR will lag behind).

Ride the rest of the time in zone 2 and cool down for approx 10 mins.

As HR will lag behind you may need to judge your effort levels until HR adjusts.
- Heart Rate won't have time to get into zone 5+ even though the effort is at zone 5+ level

This is ideal to do on an indoor trainer too!

Sample Day 6
1:00:00
79.3TSS
3 Sets of 6 x 1 min on /off High Intensity Intervals

10 mins warm up .

3 sets of;
6 x 1 min on, 1 min off with 5 mins
rest between sets. 1 min on is at 120%FTP - NEAR MAX!

- Ride the threshold efforts at a slightly high cadence of about 95-100 rpm.

Cool Down

Sample Day 7
2:45:00
171TSS
Endurance Ride with Longer Hills and Flat Threshold efforts - 2 x 10 minutes

Endurance ride with Longer Hills and Threshold Efforts

- Warm up well for at least 10-15 minutes in zone 2 with a few seated accelerations.
- Most of the ride should be in zone 2 at approx. 90 rpm.

- Ride the longer Hills smooth & steady, in a slightly heavy gear, (cadence approx 70-80rpm) in low Zone 4 - up to threshold (but not above)
- On the flatter sections, Include 2 x 10 minutes 'Threshold' efforts - ie approx 95-100% FTP, at approx. 90rpm.

- Finish by cooling down with easy pedalling at higher cadences

Sample Day 9
1:05:00
79.2TSS
Threshold efforts - 3 x 10 minutes

Endurance ride with Threshold Efforts on flat or rolling terrain (or on a Turbo)

- Warm up well for at least 10-15 minutes in zone 2 with a few seated accelerations
- Mostly in zone 2 at approx. 90 rpm.
- Include 3 x 10 minutes 'Threshold' efforts - ie approx 95-100% FTP, at approx. 90rpm.
- Recover for 5 mins in between easy pedalling in Zone 2.

- Finish by cooling down with easy pedalling at higher cadences

Sample Day 11
0:46:00
54TSS
VO2 Max Intervals 4 x 3 mins (above threshold)

VO2 Max Intervals - Warm up for 15 minutes (or of time allows use the full Standard 20 minute warm up) then in 'race' position;

4 x 3 mins Zone 5 @ approx 90-100 rpm (or more), with 3 mins recovery in zone 1.

Start each interval with an out of the saddle sprint (as if 'attacking') then settle into zone 5 in race position. (The whole effort is 3 minutes, HR will lag behind).

Ride the rest of the time in zone 2 and cool down for approx 10 mins.

As HR will lag behind you may need to judge your effort levels until HR adjusts.
- Heart Rate won't have time to get into zone 5+ even though the effort is at zone 5+ level

This is ideal to do on an indoor trainer too!

Sample Day 13
1:10:00
92.1TSS
3 Sets of 7 x 1 min on /off High Intensity Intervals

10 mins warm up .

3 sets of;
7 x 1 min on, 1 min off with 5 mins
rest between sets. 1 min on is at 120%FTP - NEAR MAX!

- Ride the threshold efforts at a slightly high cadence of about 95-100 rpm.

Cool Down

Martin Burrows
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KOM coaching

Cycle Coaching offering truly personalised Training Prescription and Personal Trainer style Personal Coaching.
Services include;
Personalised training prescription
Event specific fixed training plans (official Dartmoor classic Sportive training plan provider)
FTP and fitness testing
Personal 'on the bike' coaching