Rapidly boost your Functional Threshold Power (FTP) with 4 to 5 intelligent rides per week.
"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 -
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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 2 hrs 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.
This ride involves efforts at just below threshold intensity. It'll boost your endurance and functional threshold power, without leaving you too fatigued after.
Warm Up:
20 mins in Z2.
Main Set:
3 x (20 mins in upper Z3 + 5 min recoveries in Z2).
Warm Down:
10 mins in low Z2.
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.
Warm Up:
10 mins in Z2,
5 x (30 secs in upper Z2 + 30 secs in low Z2).
Main Set:
10 mins in upper Z2 + 60 secs recovery in low Z2,
12 mins in upper Z2 + 60 secs recovery in low Z2,
14 mins in upper Z2.
Warm Down:
7 mins in low Z2.
Warm Up:
20 mins in Z2.
Main Set:
4 x (20 mins in upper Z3 + 5 min recoveries in Z2).
Warm Down:
10 mins in low Z2.
Warm Up:
20 mins in Z2.
Main Set:
3 x (25 mins in upper Z3 + 10 min recoveries in Z2).
Warm Down:
5 mins in low Z2.
Warm Up:
10 mins in low Z2,
5 mins in mid Z2.
Main Set:
1, 2, 3, 5, 6, 6, 5, 3, 2, 1 mins all in upper Z2 + 60 sec recoveries in low Z2.
Warm Down
5 mins in mid Z2.
Ride mainly in Z2 today. You should be able to maintain conversation at this intensity. Don't be tempted to ride harder.
Warm Up:
10 mins in low Z2.
Main Set:
20 mins in upper Z2.
Warm Down:
10 mins in low Z2.