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5 Week Cycling FTP Builder 6-9hr/wk

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Patrick Smith

All plans by this Coach

Length

5 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This is a plan built off the design outlined in Billal et al 2004 using progressively more intervals at threshold over a 5 week training period to increase time to exhaustion in established endurance athletes. This is completed near FTP and requires an accurate estimate of functional threshold power or maximal lactate steady state power. If you do not have a preferred FTP protocol, you may email me and I can add one to your plan.

This plan is written to work best with power feedback or a smart trainer. It is listed as for intermediate athletes but will likely show robust response with beginners as well as moderate response with advanced athletes. For questions or comments, please email me.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
07:00:00 03:40:00
Workouts Per Week Weekly Average Longest Workout
Bike
07:00:00 03:40:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Patrick Smith

Mindfulness trained Psychology PhD candidate providing goal focused positive coaching for triathletes, cyclists, and runners that want to achieve their endurance goals and still enjoy their life/sport balance.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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.

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