6-Week FTP Builder + Strength for Masters 40+ (Time-Crunched Friendly)
6-Week FTP Builder + Strength for Masters 40+ (Time-Crunched Friendly)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
6 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Plan Summary
6-Week FTP Builder + Strength Plan for Masters 40+ (Time-Crunched Friendly)
This structured 6-week plan is built specifically for Masters cyclists aged 40+ who want to raise FTP, build durability, and improve strength — all within a realistic training schedule of 4 to 6.5 hours/week. It’s ideal for time-crunched riders balancing work, life, and performance goals.
Who This Plan Is For
- Riders aged 40+ seeking FTP improvements and long-term fitness
- Intermediate-level cyclists using power-based training
- Athletes aiming for ~350–400 TSS/week
- Perfect for those riding 4–6.5 hours per week
Plan Features
- Structured power-based workouts only – built with TrainingPeaks Workout Builder
- Compatible with Zwift, Garmin, TrainerRoad, and TrainingPeaks Virtual
- Progressive Sweet Spot, Threshold, and Over-Under intervals
- Optional functional strength & mobility sessions (2–3x/week)
- Includes deload week and FTP test week with both Ramp and 20-Min Test options
Masters-Specific Design
- Recovery-aware structure for age 40+ physiology
- Weekly long ride to build aerobic base and fatigue resistance
- Strength training targets joint stability, mobility, and posture
Recommended Equipment
- Power meter or smart trainer (required)
- Heart rate monitor (optional)
- Light strength equipment: resistance bands, dumbbells, yoga mat
Support & Communication
This is a self-guided training plan with built-in flexibility. For personalized coaching, custom plan adjustments, or questions, contact chuck@kylecoaching.com
Testimonials
“This plan fit my lifestyle and age. The mix of strength and focused intervals kept me improving without burning out.” – Dave M., 48
“Finally, a plan that respects 40+ recovery needs. FTP went up 17 watts in 6 weeks!” – Jen T., 52
Ready to Train Smarter?
Start building real, sustainable fitness — with a plan that fits your age, time, and training goals.
How it Works
Load Your Plan
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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
x4
|
04:22:00 | 02:30:00 |
|
strength
x2
|
—— | —— |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:22:00 | 02:30:00 | |
|
|
—— | —— | |
|
|
—— | —— |
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.
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