Phil's Intermediate RAPID FTP BOOSTER + Email Access to Coach: 36 Weeks

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 06:33



A training plan for ambitious amateur cyclists with limited time to train.
Rapidly boost your Functional Threshold Power (FTP) with 4 to 5 intelligent rides per week.


Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

What Our Clients Say

"Using your plan I got 2nd in my age group as well as the 5th fastest bike ride out of over 300. I was 7 minutes faster than last year!" ​Nick Goldston, 2018​​

"After 8 weeks following your plan my FTP has gone from 188w to 205w. Thank you so much!" Tuan Nguyen Anh, 2018


More Testimonials >

Is This Plan For You?

This plan is designed to build your Functional Threshold Power (FTP), without spending endless hours in the saddle. Workouts can be exported to your devices. Compatible with Zwift, Garmin, Wahoo, Trainer Road, Cyclops and more. There are 4 or 5 rides, a strength session and a day off each week. Shorter workouts are mid-week and longer rides at weekends. Every 4th week is easier to aid recovery and adaptation. FTP tests are scheduled every 4-weeks. To be successful with this plan you should already be riding 3 times p/wk and able to ride 1hr non-stop. Guidance is provided for Heart Rate, Feel or Power output.Still not sure? We will happily switch your plan within 14 days of purchase.

Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

Onboarding Emails: During checkout you can check a box to share your email address with Coach Phil Mosley. This enables me to send you a series of 5 helpful emails to get you started. You can also reply to me if ever you need help.


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Sample Day 1
0:42:00
53.9TSS
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
5 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 2
0:40:00
Prep Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Cycling.pdf

Whole Body Strength:
1. Squat: 2 x 12 (Exercise 1)
2. Alternate Lunge: 2 x 8 (Exercise 5)
3. Single Leg Squat: 2 x 6 (Exercise 3)
4. Reverse Lunge: 2 x 6 (Exercise 6)
5. Bent Over Row: 2 x 12 (Exercise 11)
6. Push Up: 2 x 12 (Exercise 12)
7. Glute Bridge: 2 x 12 (Exercise 16)
8. Bird Dog: 2 x 7 (Exercise 17)
9. Plank: 1 x 2 (Exercise 19)
10. Reverse Crunch: 2 x 12 (Exercise 26)

Flexibility: 5-10 minutes

Notes:
1. 2 x 12 = 2 sets of 12 repetitions with a rest between sets.
2. Rests are 20-40 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 2
0:47:00
36.2TSS
OPTIONAL: Aerobic Endurance Bike

This workout works well on an indoor bike trainer; you can also do it outside. It's not supposed to be high intensity, so keep a lid on this one. You will improve your fat-burning and efficiency.

Warm Up:
5 mins in Z2,
5 x (20 secs in Z3 + 40 secs in low Z2).

Main Set:
4 x (7 mins in upper Z2 + 60 sec recoveries in low Z2).

Warm Down:
5 mins in low Z2.

Sample Day 3
0:48:00
48.4TSS
M.A.P Efforts

M.A.P stands for Maximal Aerobic Power. It refers to the power output you can ride while at your maximal rate of oxygen consumption. These workouts include efforts that are at or just below your M.A.P.

Warm Up:
12 mins in Z2,
5 x (10 secs in Z5 + 50 secs in low Z2),
3 mins in Z2.

Main Set:
4 x (2 mins in Z5 + 3 min recoveries in low Z2).

Warm Down:
8 mins in low Z2.

Sample Day 4
0:40:00
Prep Phase 1: Strength and Conditioning #2

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Cycling.pdf

Whole Body Strength:
1. Squat: 2 x 12 (Exercise 1)
2. Step Up: 2 x 7 (Exercise 7)
3. Single Leg Squat: 2 x 6 (Exercise 3)
4. Calf Raise: 2 x 12 (Exercise 8)
5. Lat & Front Raise Combo: 2 x 8 (Exercise 10)
6. Bent Over Row: 2 x 12 (Exercise 11)
7. Tricep Dip: 2 x 10 (Exercise 15)
8. Lying Hip Abduction: 2 x 10 (Exercise 18)
9. Plank: 1 x 2 (Exercise 29)
10. Spider Climber: 2 x 7 (Exercise 23)

Flexibility: 5-10 minutes

Notes:
1. 2 x 12 = 2 sets of 12 repetitions with a rest between sets.
2. Rests are 20-40 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 5
0:51:00
39.5TSS
Aerobic Endurance Bike

These rides will build in duration over the coming weeks. Ride at an intensity where you can comfortable maintain conversation.

Warm Up:
5 mins in Z2,
5 x (20 secs in Z3 + 40 secs in low Z2).

Main Set:
4 x (8 mins in upper Z2 + 60 sec recoveries in low Z2).

Warm Down:
5 mins in low Z2.

Sample Day 6
1:00:00
43.6TSS
Aerobic Endurance Ride

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.