Are you looking to increase your FTP and take your performance to the next level?
This 6-week intermediate FTP Improvement Plan is built using proven training progressions combining Sweet Spot, Threshold and VO2max work— the most effective way to increase sustainable power for real-world cycling.

This plan is ideal for riders training 6–10 hours per week, with experience using power and able to complete structured sessions indoors or outdoors. Every workout includes clear power targets, warm-ups, cool-downs and precise recovery intervals.

By following this plan consistently, most athletes achieve an 8–12% FTP increase.

What you will achieve:

- Increase FTP by 8–12%

- Improve lactate threshold and sustainable power

- Build VO2max capacity for stronger breakaways and climbs

- Increase muscular endurance and efficient energy use

- Maintain consistency with manageable weekly volume

Who is this plan for:

- Intermediate cyclists training 6–10 hours/week

- Road, gravel, MTB XC or indoor athletes

- Riders preparing for a new season, event or performance plateau

- Anyone wanting a structured, progressive, power-based plan

Weekly Time Commitment:

Week 1: 7–8 h

Week 2: 7–9 h

Week 3: 8–10 h

Week 4: 9–11 h

Week 5: 5–6 h (recovery week)

Week 6: 7–8 h

Training details:

- Power-based workouts

- Structured files compatible with: Zwift, Wahoo, Garmin, TrainerRoad, Hammerhead, Rouvy

- Clear progression of Sweet Spot → Threshold → VO2max

- FTP test included at the end of the plan

Requirements:

- Recent FTP test (last 30 days)

- Power meter or smart trainer

- 6–10 hours/week available