Rapidly boost your Functional Threshold Power (FTP) with 5 to 6 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 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
"Just finished my FTP test. I gained 20 watts!!! I can't believe how beneficial your sessions have been."- Saif Al Assam, Abu Dhabi, August 2015 - -
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This plan is designed to build your Functional Threshold Power (FTP), without you spending endless hours in the saddle. Workouts can be exported to your devices, enabling you to follow them in real-time. Compatible with Zwift, Garmin, Wahoo, Trainer Road, Cyclops and more. There are 5 or 6 rides per week plus a strength session. Shorter workouts are mid-week and longer rides at weekends. There's a day off each week and the final week is easier to aid recovery and adaptation so you are ready to race or repeat the plan. You will test your FTP at the start and end of the plan. To be successful you should already be riding 4 times per week and able to ride 2 hrs 30 mins non-stop. Guidance is provided for Heart Rate, Feel or Power output. Boost your FTP and reuse this plan to take you to the next level.
Still not sure? We will happily switch your plan within 14 days of purchase.
This fitness test helps you update your power and heart rate thresholds for Training Peaks.
15 mins in Z2,
5 mins as (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
10 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
This workout works well on an indoor bike trainer; you can also do it outside. It's not supposed to be high intensity, so keep a lid on this one. You will improve your fat-burning and efficiency.
5 mins in Z2,
5 x (20 secs in Z3 + 40 secs in low Z2).
9 x (5 mins in upper Z2 + 30 sec recoveries in low Z2).
5 mins in low Z2.
Ride mainly in Z2 today. You should be able to maintain conversation at this intensity. Don't be tempted to ride harder.
20 mins in low Z2.
30 mins in upper Z2.
10 mins in low Z2.
Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your cycling performance.
These are workouts where the main set includes efforts that alternate above and below your one-hour threshold intensity. They are best done on an indoor trainer.
15 mins in low Z2,
5 x (10 secs in Z4 + 50 secs in low Z2).
5 x (4 mins in Z3 + 2 mins in Z5 + 2 mins in low Z2).
5 mins in low Z2.
These longer bike sessions are mostly done at an easy/steady Z2 effort, but there is a main set of long efforts at just below your threshold pace. These will help increase your threshold power without leaving you feeling excessively tired afterwards.
15 mins in Z2.
4 x (20 mins in upper Z3 + 10 min recoveries in Z2).
5 mins in low Z2.
Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.