6-Week FTP Development & Boost Plan (10–13 h/week)

ABOUT. This 6-week training plan is focused on developing and increasing FTP in a structured, sustainable way. It is built from hands-on coaching experience working with beginner and intermediate cyclists, where the goal is not only short-term gains, but long-term progression

INSIDE. The plan combines targeted intensity sessions with enough aerobic volume to support adaptation. Workload increases gradually, allowing your body to respond positively without excessive fatigue.

HOW IT WORKS. The plan starts with controlled Sweet Spot sessions to build a strong foundation, progresses into Threshold training to directly raise FTP, and later includes VO2max and Over-Under intervals to further stimulate adaptation. The final week reduces volume and includes an FTP test to evaluate progress. Each workout includes clear guidance on intensity, pacing, and focus points.

DYNAMIC COACHING APPROACH. This is a dynamic plan, not a rigid one. Training may need to change depending on: fatigue and recovery, daily stress and work schedule, missed sessions or unexpected circumstances, adjustments can always be made to keep training effective and realistic. I am always available for communication and feedback, and the plan can be adapted when needed.

EQUIPMENT. Power meter, heart rate monitor

My Instagram — @aleksandr.cycling