Raise your Functional Threshold Power (FTP) in 12 Weeks! (Workout Builder), 6-8.5 hrs/wk.
Simon KesslerAll plans by this Coach
Raise your Functional Threshold Power with Proven Training that Works!
This training plan will provide you with specific training that is proven to make you stronger and increase your watts!
The training plan is designed for training with power and uses power ranges (latest Workout Builder feature from TrainingPeaks). The plan builds over the 12 weeks and averages between 7-8.5 hours/week (360-500 TSS) on build weeks and 5-6 hours on recovery weeks (270-350 TSS). The training plan comprises specific sessions on Tuesdays, Wednesdays, and Thursdays that can be performed indoors (direct sync with Zwift, TrainerRoad and more) or outdoors. Weekends are less structured with one day of specific training and one day of "ride on feel" to ensure you stay mentally fresh over the 12 weeks and enjoy the bike and the training. Weekends can be performed indoors or outdoors and times can be increased or reduced, depending on the weather and time available to train.
Before you start the plan you can do a power test to determine your current level. A 20-minute power test is the classic power test to determine your FTP (multiply your average for the test by 95% to calculate your FTP). In the final week of the training plan, a power test is scheduled to determine your gains. Before starting the training plan you should have a good level of fitness and have been training consistently for 5+ hours/week for 4+ weeks.
Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and gone on to wear the yellow jersey in the Tour de France. With this plan you receive 30+ years of top-level experience in a super effective training plan that will lead to fast improvements.
Purchasing this plan includes: Email support from coach Simon directly to get your questions answered plus 1 month access to our membership community with Facebook live coaching calls every Wednesday & additional information on nutrition, race day preparation, strength training, warm-up protocols, mental training audios, and much more!
Training for another race or personal improvement goal? Checkout our other training plans. Visit: simonsayscycling.com
This training plan starts on a Monday
The plan is reusable an unlimited amount of times
This plan works with power only (no heart rate zones)
Designed with the new Workout Builder with ranges - offering you power ranges for training and intervals which convert automatically to a power target for Zwift and other devices that work with power targets.
Download each session automatically to newer version Garmin devices with the TrainingPeaks IQ Garmin Connect App or to your Wahoo Elemnt or Elemnt Bolt with the Wahoo Companion App
Download each session in many different files formats compatible with Zwift, Wahoo, Trainer Road, Cyclops and more
Looking for a harder training plan with more hours and TSS each week? Check out our 9-10 hour/week 12 Week FTP plan >
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:25 hrs||2:30 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||7:25 hrs||2:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
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.Still have questions about this plan?