This 8-week Time-Crunched FTP Builder is designed for intermediate cyclists who want to improve FTP with 4–6 hours of training per week. The plan uses a progressive mix of sweet spot, threshold, VO₂ max, over-under intervals, and endurance riding. You will test FTP in Week 1, build through two progressive training blocks, recover in Week 4, and retest in Week 8.
This plan is best completed with a power meter or smart trainer. Heart rate and RPE can be used as secondary guides, but all key workouts are prescribed by percentage of FTP. Update your FTP after the Week 1 test before completing the remaining sessions.
If you wish to progress to 1:1 coaching your plan price will be credited against your first month of coaching to ease the transition. For more information visit https://www.tasmannankervis.com/coachkobe
Kobe Henderson is a Bendigo-based endurance and strength coach completing his final year of Exercise Science. A Registered Exercise Professional, Pilates instructor and personal trainer, he combines evidence-based training with 9 years of endurance experience. Having represented Australia at the Gravel World Championships, Kobe helps cyclists, runners and triathletes build fitness, confidence and race-ready performance.