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4 Week FTP Booster Training Plan (Zwift/Turbo Compatible)

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4 Week FTP Booster Training Plan (Zwift/Turbo Compatible)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Robert Dickson

All plans by this Coach

Length

4 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

Who is this Plan For?
This 4 week FTP (Functional Threshold Power) booster and strength training program is perfect for the time-crunched endurance cyclist who wants to improve their FTP quickly and strengthen up to improve power, muscle endurance and reduce the risk of injury. This intensive science based FTP booster block includes 4 bike sessions and 2 strength sessions per week. The shorter High Intensity Interval Training (HIIT) sessions are done during the spare hours you have in the week and the main bulk of the Aerobic Endurance work at the weekend so you have time for all your other commitments including work, friends and family.

Equipment...
The program works best with a power meter and heart rate monitor and although not essential access to any gym using a either free weights or machines.

The Methodology...
This program uses a scientifically backed approach to increase your cycling FTP. Here the polarized training approach is used which emphasizes work on low intensity aerobic endurance training and high intensity FTP training and minimizes the less productive moderate intensity training. This low-intensity training casues adaptations within the muscles such as increased mitochondrial density and activity, improved capillarisation, and increased fat oxidation abilities. These all help to improved FTP and help to improve aerobic capacity.

Reducing moderate intensity exercise allows the athlete to increase duration. Duration is known to bring about more adaptations than intensity training which is why allowing more duration in the program will increase FTP quicker

Also by keeping the majority of the training low intensity, the high intensity training can be focused and done to a higher quality. The is especially important for FTP and VO2max adaptations to occur as very high intensity training needs to be sustained to bring this about.

In your overall plan, this is a building block to add FTP to your aerobic base training you have already accumulated throughout the year.

Communication...
I can be contacted any time via email to answer any questions.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
05:59:00 03:30:00
Strength x2
01:19:00 00:45:00
Day Off x1
00:10:00 00:10:00
Workouts Per Week Weekly Average Longest Workout
Bike
05:59:00 03:30:00
Strength
01:19:00 00:45:00
Day Off
00:10:00 00:10:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor

All supported devices

Robert Dickson

Rob The Coach

Competed at the Tokyo 2020 Olympic Games for Ireland in sailing.

Studying BSc(H) Sports and Exercise Science in Manchester Metropolitan University.

8th at the 2021 49er Sailing World Championships.

2018 Sailing U23 World Champion and bronze medalist 2019.

Coached Irish (u18 class) Sailing National Champion 2021 3 years including fitness programming cycling, running and strength and conditioning training.


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  • Track your performance with robust data tracking and detailed graphs.
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  • 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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