FTP Boost Training Plan (Eight Weeks)
Sean VintinAll plans by this Coach
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?
You’re in good shape, but you want to be in great shape. Maybe it’s because you’ve got a sportive or a crit coming up, or you just want to feel stronger and go for longer on the bike when you’re out on a weekend ride.
Whatever your reasons, increasing your Functional Threshold Power (FTP) is an excellent motivation for focusing your efforts, and is a true barometer of how sharp your body is. Simply put, your FTP is a measure of your fitness on a bicycle that is decided by how long you can sustain a consistent effort for over a specified period of time.
This training plan consists of two 28-day blocks; 23 days of relatively hard work focusing on sweet spot, threshold and VO2 max sessions with progressive overload followed by 5 days of low-volume, high intensity recovery and of course, an FTP test (or two).
This periodised plan has been designed using over-under intervals and ramps to increase athlete engagement and break the monotony of sitting on a single power number for any particular duration. There are 28 different workouts to keep your mind engaged and to prevent your physiological adaptations from plateauing.
I am happy to answer any questions via email and can provide advice on nutrition, methodologies, terminology and lessons learned from my own personal experiences.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:18 hrs||3:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:18 hrs||3:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor