8 week Summer FTP builder
8 Week Summer FTP builder program.
This plan is made for riders who ride between 6-9 hours a week.
You want to improve your FTP and you are ready to do some work for it.
This plan is based on 4 workouts a week, with room for optional group rides on the weekends.
You want to improve, but you don't want to be completely locked by a program.
As this program is fitted towards your FTP, it is important to test for it. Included in the program is an FTP test as the first workout. You can do another in the 4th or the 8th week to see how much your have raised that FTP.
Made by a high level amateur racing cyclist, this plan focuses on getting you into shape by targeting the systems you need to improve, to raise your FTP. But don't expect a boring same-same plan - With this plan there is emphasis on variation in the workouts, so it never gets boring. You will work, but I guarantee you will not get bored!
This is a power-based training plan using workout builder - you can download the workouts to your Garmin and have them real-time on your bike computer while training.
This is a plan is for the intermediate rider who has an acceptable base form, and has ridden some intervals before. Knowledge about how to determine FTP and riding in power zones is good to have, but there is also an explainer in the program. With this plan you will spend from 6-10 hours per week training 4 times a week. You will ride plenty of intervals. Included is two recovery weeks, following three weeks of intensive training.
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||7:57 hrs||4:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||7:57 hrs||4:00 hrs|
Sample Day 1
Ride all out for 2x8min.
This is the FTP test to determine your training zones!
Ride 2x20min tempo when you are ready.
Sample Day 3
Do 2x12min in FTP zone.
Afterwards do 20min of SST training.
Sample Day 5
30/30s on/off Anaerobic intervals followed directly by a Vo2max block. 2 repetitions.
2x12min FTP afterwards.
Sample Day 6
Endurance day. Go out, clear your head. Remember your goals. Have fun. But do focus on your pedaling style.
Sample Day 8
ride in your FTP zone for 10minutes. Immediately after, do a 1min Vo2max effort. Ideally do a 5-10 second sprint in the end with what you have left.
Do 4 sets.
Sample Day 10
Do 2x15min in FTP zone.
Afterwards go into 20min of SST training.
Sample Day 12
3min FTP effort to open legs
2 sets of 10 minutes Over/Under intervals. This is where you alternate between Vo2max and FTP zones, thus teaching yourself to clear lactate while riding on your FTP. It's pretty much what you need to do while riding a Time Trial.
Finish off with a block of Sweet spot training.