Phil's Intermediate RAPID FTP BOOSTER + Email Access to Coach. 06 Week. (4-6 workouts/wk).

Average Weekly Training Hours 06:56
Training Load By Week
Average Weekly Training Hours 06:56
Training Load By Week



A training plan for ambitious amateur cyclists with limited time to train.
Rapidly boost your Functional Threshold Power (FTP) with 4 to 5 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

"After following your plan I got 2nd in my AG as well as the 5th fastest bike ride out of over 300. I was 7 mins faster than last year! " ​Nick Goldston, June 2018​​

"After eight weeks following your plan my FTP has gone from 188w to 205w. Thank you so much!" Tuan Nguyen Anh, March 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. Workouts can be exported to your devices. Compatible with Zwift, Garmin, Wahoo, Trainer Road, Cyclops and more. There are 4 or 5 rides, a strength session and a day off each week. Shorter rides are mid-week and longer workouts at weekends. The 3rd week is easier to aid recovery and adaptation. You will test your FTP every 3rd week. To be successful you should already be riding 3 times p/wk and capable of riding 2 hrs 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.

Phil Mosley: Coach & Athlete

I have over 20 yrs 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.

Onboarding Emails: During the checkout process, you can check a box to share your email address with Coach Phil Mosley. This enables me to send you a series of 5 helpful emails to get you started. You can also reply to me if ever you need help.


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Sample Day 2
0:50:00
60.5TSS
Fitness Test: FTP and Threshold HR

This fitness test helps you update your power and heart rate thresholds for Training Peaks.

Warm Up:
15 mins in Z2, 
5 mins as (15 secs in Z4 + 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
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.

Sample Day 3
0:45:00
Strength & Conditioning Workout

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.

Sample Day 4
1:00:00
58TSS
Above and Below Threshold

Warm Up:
15 mins in low Z2,
5 x (10 secs in Z4 + 50 secs in low Z2).

Main Set:
10 x (1 min 30 secs in Z3 + 30 secs in Z5 + 1 min in low Z2).

Warm Down:
10 mins in low Z2.

Sample Day 5
0:59:00
45.9TSS
OPTIONAL: Aerobic Endurance Bike

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.

Warm Up:
10 mins in Z2,
5 x (20 secs in Z3 + 40 secs in low Z2).

Main Set:
12 mins in upper Z2 + 60 secs recovery in low Z2,
4 x (6 mins in upper Z2 + 30 sec recoveries in low Z2).

Warm Down:
5 mins in low Z2.

Sample Day 6
1:45:00
111.3TSS
Sub Threshold Efforts

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.

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.

Sample Day 7
2:00:00
87.1TSS
Aerobic Endurance Ride

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.

Sample Day 9
0:59:00
67.7TSS
Threshold Efforts

Warm Up:
10 mins in low Z2,
5 x (15 secs in Z4 + 45 secs in low Z2).

Main Set:
7 mins in upper Z4 + 3 mins recovery in low Z2,
6 mins in upper Z4 + 3 mins recovery in low Z2,
5 mins in upper Z4 + 3 mins recovery in low Z2,
4 mins in upper Z4 + 3 mins recovery in low Z2.

Warm Down:
5 mins in upper Z2,
5 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.