FTP Boost Training Plan (Eight Weeks)
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Plan Description
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
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Bike
x5
|
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