🚴‍♂️ 6-Week FTP + Fat Burn Accelerator

Goal: Boost FTP, drop body fat, and build durable endurance in a focused 6-week block (6–8 hrs/week).
Perfect for time‑crunched riders training indoors on Zwift or using TrainingPeaks Virtual, and for outdoor athletes who want clear, exportable structure.

🎯 Who This Plan Is For

• Beginner to Competitive cyclists training 4–6 days/week


• Riders aiming to improve power‑to‑weight (FTP and fat loss)


• Indoor riders on Zwift or TrainingPeaks Virtual; outdoor riders with head units


• Athletes wanting measurable gains without excessive volume

📦 What You Get

• Structured Workouts built in TrainingPeaks Workout Builder for seamless export to Zwift, TrainerRoad, Garmin, and Wahoo


• TSS‑based progression that balances overload and recovery


• Performance intervals: sweet spot, threshold, over/unders, VO2 max, plus fasted Zone 2 sessions for fat metabolism


• FREE 6‑Week Strength & Conditioning plan designed for cyclists (core, stability, injury resilience)


• Coach support for plan questions and adjustments

🧠 Training Approach

• Sweet Spot and Threshold to raise sustainable power


• Over/Unders to improve lactate processing and climbing steadiness


• VO2 max to push aerobic ceiling and repeatability


• Fasted Z2 rides to enhance fat utilization (optional if contraindicated)


• Built‑in deload week to consolidate gains before the final push

🗓️ Weekly Rhythm (Example)

• Mon: Rest or easy recovery


• Tue: Sweet Spot or Threshold intervals


• Wed: Fasted Endurance (Z2)


• Thu: Over/Unders or VO2 intervals


• Fri: Recovery spin or Strength


• Sat: Long Endurance with Tempo/Threshold finish


• Sun: Optional Group Ride or easy Endurance

🧰 What You’ll Need

• Power meter or smart trainer (preferred); HR monitor optional


• Access to Zwift or TrainingPeaks Virtual for guided sessions


• Basic strength gear (bodyweight, bands, dumbbells or kettlebells)

🧪 Testing & Progress Tracking

• FTP test in Week 1 to set zones


• Progressive workload across Weeks 2–4


• Recovery/deload in Week 5


• FTP re‑test and sharpening in Week 6

🖥️ Compatibility

• TrainingPeaks Workout Builder structured files


• Exports to Zwift, TrainerRoad, Garmin, Wahoo


• Fully usable indoors or outdoors

🤝 Communication & Support

Questions or need an adjustment? We’re here to help.

• Email: chuck@kylecoaching.com


• Tech support (text): 703‑952‑3414

💬 Athlete Feedback

“Dropped 7 lbs and added 20 W to my FTP in 6 weeks. The fasted Z2 and over/unders were game‑changers for real‑world climbing.” — Dana R., Masters Cyclist

🚀 Start any time of year: as an off‑season builder, a mid‑season plateau‑buster, or a targeted pre‑event block.
Train smart, recover well, and finish the six weeks leaner, stronger, and faster.