Phil's Novice RAPID FTP BOOSTER + Email Access to Coach. 12 Week. 3-5 workouts/wk.

Average Weekly Training Hours 04:59
Training Load By Week
Average Weekly Training Hours 04:59
Training Load By Week



A training plan for newer cyclists and those with limited time to train.
Rapidly boost your Functional Threshold Power (FTP) with 3 to 4 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

"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 >


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 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 60-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.

A Recognized Expert, As Featured On:





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Copyright © 2018. Myprocoach Ltd.

Sample Day 1
0:45:00
Strength & Conditioning Workout

Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.

Sample Day 4
0:55:00
54.5TSS
Sub Threshold Efforts

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:
10 mins in Z2.

Main Set:
5 x (5 mins in upper Z3 + 2 min recoveries in Z2).

Warm Down:
10 mins in low Z2.

Sample Day 11
0:54:00
53.3TSS
Sub Threshold Efforts

Warm Up:
10 mins in Z2.

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

Warm Down:
10 mins in low Z2.

Sample Day 18
1:05:00
61.5TSS
Sub Threshold Effort

Warm Up:
20 mins in Z2.

Main Set:
25 mins in upper Z3.

Warm Down:
20 mins in low Z2.

Sample Day 32
1:15:00
77.9TSS
Sub Threshold Efforts

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.

Sample Day 39
1:15:00
77.8TSS
Sub Threshold Efforts

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.

Sample Day 46
1:20:00
81.6TSS
Sub Threshold Efforts

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.

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.