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Build your FTP in 4 weeks Advanced (English Version).



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4 Weeks

Plan Specs

cycling road cycling intermediate advanced masters weightloss time goal power based hr based pace based tss based

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Plan Description

Build your FTP/Power Threshold Improvement in 4 Weeks with Race or FTP Test the last day, is a plan designed for the Advanced Cyclist or Triathlete who trains with power, HR (Heart Rate), or RPE (Rate of Perceived Exertion) and can train 6 or more hours per week with a solid base.

I built this plan as the ultimate plan to guarantee an overall improvement in all your power zones with the main focus on your FTP with short an quality sessions.

FTP (Functional Threshold Power), LT (Lactate Threshold) or Wattage. The goal here is to raise your W/Kg (Watts/Kilogram). There are only two ways to do that, lose weight or increase your power output. Here we are going to focus on increasing your power output. This plan progressively builds your FTP with work at your SST (Sweet Spot) (88-93% of FTP), work right at your FTP and also VO2 Max, AC (Anaerobic Capacity) and even touching your sprint in the NP (Neuromuscular Power) zone.

Designed and written by SWIMLAB . The Workouts included in these pioneering and ruthlessly vetted Training Plans are the same Workouts that SWIMLAB uses with his own Clients. Battle tested and podium approved.

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• Oportunity to have a plan in spanish or english version.
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Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:27 hrs 1:09 hrs
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Workouts Per Week Weekly Average Longest Workout
6:27 hrs 1:09 hrs
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With over 15 years of academic, training and competitive experience, SWIMLAB shares a training method that leads you to project your goals and archieve them.
With my sportings experience in SWIMLAB, we adapt your time and space to training, standing out for being a full time team and the complete disposal of the innovative athlete, as the aplication of new training methods.

*Degrees available to the interested.

Sample Day 1


Session to begin increase your FTP.

Sample Day 2

HIT and Aerobic Ride

High Intensity Training ....with aerobic work...

14´Gradual warm up

sprint 45´´ +4´15´´ Z2 + 3´rec.

3´rec. hidrate and prepare...

5´Steady State ..... to close

5´cool down...

Sample Day 3

Tempo Ride + Sprints

13´gradual warm up

15´Tempo ride + 1´max. hold pace + 1´rec. + 30´´ max. hold pace + 30´´ rec. + 15´´ max. + 45´´ rec.
x 5´recovery

Repeat 2 times ....

Sample Day 4

Endurance Aerobic Ride.

10´gradual warm up...

7 x 5´in high Z2 x 1´in down Z2

8´gradual cool down ...

Sample Day 5

40/20 Intervals.

13´gradual warm up

5´Steady state x 3´rec.

Repeat 3 times.

5x 40´´ maximal effort x 20´´ in Z2 + 5´ rec.

Sample Day 6

Tempo with Sprints.

9´ Warm up
4´Staedy x 3´rec.

repeat 2 times ....

(4´Tempo + 15´´ sprint + 4´Tempo + 15´´ sprint + 4´Tempo + 30´´ sprint + 5´rec ride).

Sample Day 7

Sweet Spot Zone

Warm up for 19´... and
2x 12´ Sweet Spot Pace x 3´rec.

4x 1´ at Threshold Interval pace x 2´rec.

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