8-Week Threshold Build block | Cycling & Triathlon

Build your ability to sustain higher power with eight weeks of focused bike training. Designed to improve FTP and VO2max, this plan suits experienced cyclists and triathletes who enjoy longer intervals—especially those preparing for time trials and long-distance triathlons.

*Is this plan for you?

You should have a solid training base, typically train 8–10 hours or more per week, and have recently completed a training block that includes sweet spot and below-threshold work.

This is a demanding plan for athletes who can make recovery a priority.

* What’s included?

* Week 1: A 40-minute FTP test to establish your starting point.
* Week 2: Preparation for the main training block.
* Weeks 3–6: Three hard bike sessions with long intervals and one easy ride each week.
* Week 7: An easier week before your final test.
* Week 8: Repeat the FTP test to measure your progress.

Sessions follow a simple, repeatable structure, making them easy to follow and compare throughout the plan.

**Recovery matters**

The four-week interval block is intensive.
Prioritise sleep, adequate nutrition and recovery between sessions. Be cautious about adding extra training, particularly hard running or cycling sessions, and account for stress outside training.

Results will vary with your starting fitness, consistency and recovery. If you repeat the plan later in the year, allow time to recover and rebuild between blocks.

*Share your progress*

I’d love to hear how you got on. Send your starting and finishing FTP, along with a few words about your experience, to Vetle.myhre@hotmail.com

Good luck with your training!

Vetle Myhre