Six weeks of focused FTP development for masters cyclists
Build FTP without treating recovery as an afterthought. This Intermediate plan is for masters cyclists age 40+ who train with power and can complete four bike sessions plus two programmed strength or mobility sessions each week.
This is the general road-and-trainer edition, built with custom TrainingPeaks workouts and a long endurance ride of up to 2 hours 30 minutes. It is distinct from the separate TrainingPeaks Virtual edition.
Best fit
- You train consistently and understand FTP and power zones.
- You have a power meter or smart trainer.
- You can schedule four rides, two strength or mobility sessions, and one rest day each week.
- You want a compact six-week build rather than a complete-season plan.
Weekly structure
- Four structured bike sessions: focused intensity, aerobic or tempo work, recovery or cadence work, and a longer endurance ride.
- Two programmed strength or mobility sessions: core control, mobility, and functional durability.
- One scheduled rest day.
Time commitment
The TrainingPeaks calendar averages 4 hours 22 minutes of bike training per week. Bike volume ranges from 2 hours 27 minutes in the test week to 5 hours 52 minutes in the highest-volume week, and the longest ride is 2 hours 30 minutes. Strength sessions are rep-based and do not carry fixed durations, so allow additional time for them.
Six-week progression
- Week 1: establish rhythm and confirm training zones.
- Weeks 2–3: progress sweet spot, threshold, and over-under work.
- Week 4: reduce training load and recover.
- Week 5: complete the final build with threshold, tempo, and long-ride fatigue resistance.
- Week 6: taper, then choose a ramp or 20-minute FTP test.
Equipment
- A power meter or smart trainer.
- Open floor space or a mat for core and mobility work.
- A dumbbell, step or sturdy platform, and resistance band for the functional-durability circuit.
This is a self-guided plan and does not promise a specific wattage increase. Use the scheduled recovery week and lower-load sessions as written, especially when fatigue or life stress is elevated.
Serious goals. Real lives. Structured training that respects both.
KyleCoaching helps masters and time-constrained cyclists build endurance, raise FTP, develop race-specific power, and stay durable without treating recovery, work, and family as rounding errors.