Phil's Novice RAPID FTP BOOSTER + Email Access to Coach. 16 Week. 3-5 workouts/wk.
Author: Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach.net
Length: 16 Weeks
Tags: cycling, road cycling, beginner, multi day, power based, hr based, tss based
Typical Week: 1 Strength, 1 Other, 2 Day Off, 4 Bike
Longest Workout:
2:10 hrs
Author: Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach.net
Length: 16 Weeks
Tags: cycling, road cycling, beginner, multi day, power based, hr based, tss based
Typical Week: 1 Strength, 1 Other, 2 Day Off, 4 Bike
Longest Workout:
2:10 hrs
Phil's Novice RAPID FTP BOOSTER + Email Access to Coach. 16 Week. 3-5 workouts/wk.
Rapidly boost your Functional Threshold Power (FTP) with 3 to 4 intelligent rides per week.
"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 -
"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" – Rachel Kjearsgaard, 8th April 2018
More Testimonials >
This plan is designed to build your Functional Threshold Power (FTP), without you spending endless hours in the saddle. There are 3 or 4 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 2 or 3 times per week and capable of riding 50-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.
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.
A Recognized Expert, As Featured On:
- Compare all our Rapid FTP Booster Plans side-by-side
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Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.
Warm Up:
20 mins in Z2.
Main Set:
5 x (5 mins in upper Z3 + 2 min recoveries in Z2).
Warm Down:
10 mins in low Z2.
Warm Up:
20 mins in Z2.
Main Set:
2 x (12 mins in upper Z3 + 5 min recoveries in Z2).
Warm Down:
10 mins in low Z2.
Warm Up:
20 mins in Z2.
Main Set:
25 mins in upper Z3.
Warm Down:
20 mins in low Z2.
Warm Up:
15 mins in Z2.
Main Set:
2 x (20 mins in upper Z3 + 5 min recoveries in Z2).
Warm Down:
10 mins in low Z2.
Warm Up:
10 mins in Z2.
Main Set:
4 x (10 mins in upper Z3 + 5 min recoveries in Z2).
Warm Down:
5 mins in low Z2.
Warm Up:
15 mins in Z2.
Main Set:
5 x (8 mins in upper Z3 + 3 min recoveries in Z2).
Warm Down:
10 mins in low Z2.
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.