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Beginner 12 Week Interval Training Plan to Increase your FTP (5-8 hr/wk)

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Beginner 12 Week Interval Training Plan to Increase your FTP (5-8 hr/wk)

Includes Structured Workouts

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

Learn More about Structured Workouts.


Simon Kessler (Simon Says Cycling)

All plans by this Coach


13 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

"Increase your FTP and Break PRs and Strava Records”

Training plan description: Coach Simon has designed this 12 week training plan with proven interval training sessions that have been shown to increase your threshold and VO2 max power significantly. This training plan is designed for the "beginner" which means you have available 5-8 hours/week to train (or 300-500 TSS). It does not mean you are a complete beginner. You should have a good level of fitness and be familiar with power training and train regularly 4+ hours/week. We also have a more advanced version of this plan with more hours and longer intervals. VIEW PLANS >

The plan is designed in 3-week blocks followed by a much easier week before starting with the next 3-week block. The first block focuses on endurance and sub-threshold training with longer rides, lots of tempo and sub-threshold training. The second block includes a greater focus on big gear training, sweet spot, and the introduction of some shorter VO2 intervals. In the final 3-week block the volume and TSS are reduced while the intensity of specific intervals is increased. Training in this final 3-week block includes threshold and VO2 intervals that are designed to bring on your best form and power. In the final recovery week (week 12) a power test is scheduled to determine your improvements.

The training is with Power and is designed in the Workout Builder format which provides your personalized power zones in each training session which are calculated automatically from your Threshold number inputted under settings. Additional benefits of the Workout Builder format include direct training session sync to your Garmin or Wahoo device and training session upload to Zwift, TrainingRoad, CycleOps, and more.

Designed by former professional and multiple national champion coach Simon Kessler of Simon Says Cycling, coach Simon has coached for 25+ years and has enjoyed an incredible track record as a coach which includes state and national champions on multiple continents in road, track and mountain biking. Some of Simon’s clients have won world championship medals and gone on to wear the yellow jersey in the Tour de France. With this plan, you receive 30+ years of top-level experience in a super effective training plan that will lead to fast improvements.

Training for another race or personal improvement goal? Checkout our other training plans for racing (road, time trial, criterium), centuries, gran fondos, base training, power gains, and more. Visit:

Plan Features

This training plan starts on a Monday

The plan is reusable an unlimited amount of times

The training plan works both for indoor training with a smart trainer and outdoors
This plan is designed in TrainingPeaks workout builder which displays personalized power training ranges (latest edition)

Your personal power ranges for each session are automatically calculated and updated from the threshold value set in your TrainingPeaks account

The planned training displayed in TrainingPeaks is automatically pushed to your Garmin/Wahoo device and to Zwift. Just press "start" to be guided through your training for the day.

20 minute power test scheduled in the plan on week 12

Group rides can be included on weekends

Additional coaching from the Simon Says Cycling Facebook coaching group and email support

Free TrainingPeaks account included

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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
06:45:00 03:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
06:45:00 03:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Simon Kessler

Simon Says Cycling

Do you want to make real improvements but are often left frustrated with your progress?

Coach Simon Kessler's proven track record (since 2001) has helped everyday cyclists and professionals achieve their goals and attain new levels of satisfaction and fulfillment in their cycling.

Our training plans combine real-world experience with sports science and years of experience coaching cyclists from beginner to professional.

Learn more about our services at

  • 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.

Still have questions about this plan?
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