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Raise your Functional Threshold Power (FTP) in 12 Weeks! (Workout Builder), 6-8.5 hrs/wk.

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Simon Kessler

All plans by this Coach
4.67 (3)

Length

12 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

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!


Questions: Please visit us on the web at simonsayscycling.com or email Simon at: simon@simonsayscycling.com


Training for another race or personal improvement goal? Checkout our other training plans. Visit: simonsayscycling.com


Plan Features

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

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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
7:25 hrs 2:30 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
7:25 hrs 2:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at http://simonsayscycling.com


  • 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.

Still have questions about this plan?
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