FTP Boost Training Plan (Eight Weeks)

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.