6-Week FTP Builder + Strength for Masters 40+ (TrainingPeaks Virtual Edition)
6-Week FTP Builder + Strength for Masters 40+ (TrainingPeaks Virtual Edition)
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+ (TrainingPeaks Virtual Edition)
This time-efficient training plan is designed for Masters cyclists aged 40+ who want to improve FTP, build strength, and train smarter — all using TrainingPeaks Virtual workouts. These pre-built, structured sessions make it easy to stay consistent and focused, with no need to build workouts from scratch.
Who This Plan Is For
- Riders aged 40+ seeking FTP improvements and sustainable fitness
- Cyclists with 4 to 6 hours/week available to train
- Athletes looking for structured, pre-built Virtual workouts compatible with smart trainers
- Anyone aiming for 200–300 TSS/week on average
Plan Features
- TrainingPeaks Virtual workouts used throughout — plug and ride!
- Structured for power-based training (smart trainer or power meter required)
- Includes optional strength & mobility sessions designed for 40+ athletes
- Follows a proven weekly rhythm: intervals, recovery, long ride, taper
- Includes an FTP test week (Ramp or 20-min option)
Masters-Focused Approach
- Built-in deload week to support recovery
- Strength training supports core, hips, and posture
- Workload progression is age-aware and sustainable
Recommended Equipment
- Smart trainer or power meter (required for TP Virtual workouts)
- Resistance bands, dumbbells, or a mat for strength work (recommended)
Weekly Flow (Example)
- Tuesday – Sweet Spot or Threshold
- Thursday – Tempo or Endurance
- Saturday – Long aerobic ride (Z2 or Z3 finish)
- Other days – Recovery, mobility, or off
Support & Coaching
This is a self-guided plan using TrainingPeaks Virtual workouts. If you’d like coaching support, customized modifications, or to continue your training beyond these 6 weeks, reach out at chuck@kylecoaching.com.
Ready to Train Smarter?
Start building sustainable fitness and real-world performance with a plan made for you — and a workflow that fits your lifestyle.
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
x5
|
04:25:00 | 01:30:00 |
|
strength
x2
|
—— | —— |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:25:00 | 01:30:00 | |
|
|
—— | —— | |
|
|
—— | —— |
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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