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
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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 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.
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.