Phil's Intermediate RAPID FTP BOOSTER + Email Access to Coach. 28 Week. (4-6 workouts/wk).

Average Weekly Training Hours 06:24
Training Load By Week
Average Weekly Training Hours 06:24
Training Load By Week



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

"I just raced in San Diego after following another one of your plans and got 2nd in my age group as well as the 5th fastest bike ride out of over 300. I did the same race last year and I was 7 minutes faster this year! I have really been loving these so much"- ​Nick Goldston 25th June 2018​​

"Hi coach. After eight weeks following your training plan my FTP has gone from 188w to 205w. Thank you so much." - Tuan Nguyen Anh. 15th March 2018 -


More Testimonials >


Is This Plan For You?

This plan is designed to build your Functional Threshold Power (FTP), without you spending endless hours in the saddle. There are 4 or 5 rides per week plus a strength session. Shorter rides are in mid-week and longer workouts at weekends. There's a day off each week and every fourth week is easier to aid recovery and adaptation. FTP tests are scheduled every 8-weeks. To be successful with this plan you should already be riding 3 times per week and capable of riding 70-mins non-stop. Guidance is provided for Heart Rate, Feel or Power output. You can start this plan any Monday.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.

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Copyright © 2018. Myprocoach Ltd.

Sample Day 62
1:38:00
99.6TSS
Sub Threshold Efforts

Warm Up:
20 mins in Z2.

Main Set:
4 x (12 mins in upper Z3 + 5 min recoveries in Z2).

Warm Down:
10 mins in low Z2.

Sample Day 69
1:36:00
96.6TSS
Sub Threshold Efforts

Warm Up:
20 mins in Z2.

Main Set:
3 x (15 mins in upper Z3 + 7 min recoveries in Z2).

Warm Down:
10 mins in low Z2.

Sample Day 83
1:38:00
99.6TSS
Sub Threshold Efforts

Warm Up:
20 mins in Z2.

Main Set:
4 x (12 mins in upper Z3 + 5 min recoveries in Z2).

Warm Down:
10 mins in low Z2.

Sample Day 118
1:45:00
111.3TSS
Sub Threshold Efforts

Warm Up:
20 mins in Z2.

Main Set:
2 x (30 mins in upper Z3 + 10 min recoveries in Z2).

Warm Down:
5 mins in low Z2.

Sample Day 139
1:58:00
125.4TSS
Sub Threshold Efforts

Warm Up:
20 mins in Z2.

Main Set:
4 x (17 mins in upper Z3 + 5 min recoveries in Z2).

Warm Down:
10 mins in low Z2.

Sample Day 146
1:57:00
123.6TSS
Sub Threshold Efforts

Warm Up:
20 mins in Z2.

Main Set:
3 x (22 mins in upper Z3 + 7 min recoveries in Z2).

Warm Down:
10 mins in low Z2.

Sample Day 153
2:00:00
128TSS
Sub Threshold Efforts

Warm Up:
20 mins in Z2.

Main Set:
2 x (35 mins in upper Z3 + 10 min recoveries in Z2).

Warm Down:
10 mins in low Z2.

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.