This 12-week structured training plan is designed to systematically increase your Functional Threshold Power (FTP) through scientifically proven methods. The plan combines sweet spot training, threshold intervals, over/unders, and VO₂max sessions in a progressive and balanced format.
✅ Ideal for intermediate cyclists (200–300 FTP) with 8–12 hrs/week available
✅ Focuses on both steady and fluctuating threshold power
✅ Structured workouts with power-based targets (Zwift-compatible)
✅ Based on evidence from coaches like Seiler & San Millán
✅ Perfect for both indoor smart trainer and outdoor use
✅ Includes a deload week, a peak week, and a test week
✅ All workouts include RPE guidance
Before starting:
- Make sure your FTP is correctly set in TrainingPeaks.
- To use the workouts in Zwift, connect your account via:
→ TrainingPeaks → Settings → Apps & Devices → Connect to Zwift
→ Workouts will appear under "TrainingPeaks" in Zwift's workout menu.
No HR zones or lactate data required. You'll need a power meter or smart trainer.
Questions? Contact: jlohyna@gmail.com
Train smart!
Many years of experience. Over 10 years as strenght and conditioning coach. In recent years, I have focused on cycling and remote coaching.
My main certifications
EXOS - performance specialist
UESCA - cycling coach
CFSC 1,2 Boyle
DNS