Boost Your Functional Threshold Power!
"Using your plan I got 2nd in my age group as well as the 5th fastest bike ride out of over 300. I was 7 minutes faster than last year!" Nick Goldston, 2018
"After 8 weeks following your plan my FTP has gone from 188w to 205w. Thank you so much!" Tuan Nguyen Anh, 2018
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To start this plan you should be able to ride 2 hrs. View sample weeks below:
Click below to watch a Series of 6 Short Videos from Phil about our plans:
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.
Onboarding Emails: During checkout you can share your email so I can send you a series of 5 emails to help get you started. You can also reply to me if ever you need help.
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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.
Please check the link below for full exercise instructions, progressions, alternatives and videos:
Whole Body Strength:
1. Squat: 3 x 12 (Exercise 1)
2. Reverse Lunge: 3 x 6 (Exercise 6)
3. Step Up: 3 x 10 (Exercise 7)
4. Bench Press: 2 x 12 (Exercise 13)
5. Tricep Kickback: 3 x 10 (Exercise 14)
6. Bird Dog: 3 x 8 (Exercise 17)
7. Lying Hip Abduction: 3 x 12 (Exercise 18)
8. Plank: 1 x 3 (Exercise 19)
9. Reverse Crunch: 3 x 12 (Exercise 26)
Flexibility: 10-15 minutes
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 30 - 50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.
15 mins in low Z2,
5 x (10 secs in Z4 + 50 secs in low Z2).
10 x (1 min 30 secs in Z3 + 30 secs in Z5 + 1 min in low Z2).
10 mins in low Z2.
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.
10 mins in Z2,
5 x (20 secs in Z3 + 40 secs in low Z2).
12 mins in upper Z2 + 60 secs recovery in low Z2,
4 x (6 mins in upper Z2 + 30 sec recoveries 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.
20 mins in Z2.
3 x (20 mins in upper Z3 + 5 min recoveries in Z2).
10 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.
10 mins in low Z2,
5 x (15 secs in Z4 + 45 secs in low Z2).
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.
5 mins in upper Z2,
5 mins in low Z2.