Boost your Performance: 4-week plan to increase your FTP with tempo and lactate intervals.
Boost your Performance: 4-week plan to increase your FTP with tempo and lactate intervals.
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Welcome to our 4-week training plan aimed at boosting your cycling performance by focusing on tempo and lactate intervals to enhance your FTP.
What you can expect from this plan:
Improving FTP: Our structured tempo and lactate interval sessions are designed to increase your FTP, enhancing your overall cycling performance.
Focused intensity: The plan emphasizes targeted interval training to push your limits and improve your endurance and power output.
Progressive workload: Each week will see an increase in training volume, ranging from 12 to 14 hours, ensuring steady progress towards your goals.
Over the course of four weeks, participants will complete approximately 50 to 56 hours of training, with each week ranging from 12 to 14 hours. This structured approach aims to optimize your performance by gradually increasing the training load while focusing on specific intensity zones critical for FTP improvement.
This training plan is suitable for cyclists looking to elevate their performance and achieve new personal bests. Whether you're a seasoned rider or just starting your cycling journey, this plan will help you push your limits and reach new heights in your cycling abilities.
If you're ready to take your cycling to the next level and boost your FTP, don't hesitate to start this training plan today. Your cycling breakthrough awaits!
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x7
|
12:45:00 | 03:35:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
12:45:00 | 03:35:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$114.74 USD for the first year, billed yearly.