This 10-week training plan is designed to help you make a significant boost in your FTP, while smoothly transitioning into high-intensity VO2 max work in the later weeks. It’s ideal for motivated cyclists looking to improve performance, break through a plateau, or prepare for an upcoming race block. this plan offers a proven structure to help you to raise your weight-to-power ratio, become more efficient at burning fuel and simply feel stronger on the bike.
The first half of the plan focuses on FTP development through a mix of sweet spot, threshold, and tempo intervals. It's perfect for building sustainable power. As the plan progresses, you’ll be gradually exposed to shorter, sharper VO2 max efforts to increase your aerobic ceiling and high-intensity repeatability. This blend of structured endurance and intensity delivers noticeable performance gains, without burning you out. A recovery week in week 4 and 8 allows for adaptation before the final build.
The plan is Zwift-compatible and built using the TrainingPeaks Workout Builder, making it easy to export sessions to third-party apps and devices like Zwift, Garmin, Wahoo or Rouvy. Each session includes power targets, duration, and cadence cues to keep you focused and on track. You can preview every workout before starting, and follow along with precision using ERG mode or your preferred display.
Weekly training time between 7 and 10 hours. You can move sessions around to match your schedule, and the plan includes a clear mix of aerobic endurance rides, HIIT sessions, and structured recovery days. All workouts are based on percentage of FTP (or perceived exertion, if needed), making them fully scalable to your current fitness level.
As a coach, I’ve used variations of this plan with athletes of all levels, from amateur racers to busy working professionals. Each session in this plan is field-tested and designed to provide maximum return on your training time.
If you have follow-up questions, don't hesitate to contact us directly via our form on the website: www.ventrocycling.com/contact
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I have more than ten years of expertise helping amateur athletes of all levels reach their objectives while still having time for their families, jobs, and personal life.
My training plans are smartly based on a regular work week. During the week, you'll do workouts that are quick and have been shown to work. On the weekends, the focus is on longer aerobic workouts. This system makes sure that development is steady and that people don't become burned out.