Power Up! 12-Week FTP Booster for Intermediate to Advanced Athletes
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Lycra-clad roadie, gravel-grinding privateer, mtb'er or tri-geek looking for more power? This 12-week plan will give you the boost you need to reach your goals and crush your foes!
This plan is written with intermediate riders (currently riding 3-4 times per week) or more advance riders (5-6 times per week) in mind. The number of days spent training ranges from 4 to 6 days, over 6 to 10 hours per week.
A standard trainer and a bike equipped with a power meter or a smart trainer will ensure you get the most out of this training plan. A well-placed fan (or 2) is also a good idea! Get ready to work.
Active recovery days or the long weekend rides can be replaced with outdoor rides of similar duration, but adhering to the plan as much as possible will give you the most "boost".
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:45 hrs||3:10 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||7:45 hrs||3:10 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter