GOPEAKS • FTP BUILDER • 8 WEEKS • ENGLISH
Ride with purpose. Build the power you can sustain.
Four purposeful rides per week: endurance, threshold work and progress reviews.
IS THIS PLAN RIGHT FOR YOU?
You have ridden consistently for at least 6–8 weeks, approximately 4–5 hours per week, can comfortably complete a 90-minute ride and are familiar with hard efforts. Use this block to develop cycling power before a goal-specific phase or strengthen your cycling foundation. This is not a beginner plan. Do not add the entire block on top of a complete triathlon programme.
WHAT YOU RECEIVE
- 32 structured cycling sessions: FTP-based warm-ups, main sets, recovery and cool-downs.
- Week 2: controlled over-under and aerobic–tempo–sweet spot ladders. Later weeks develop threshold and VO₂max alongside easy rides.
- 20-minute baseline and final tests in weeks 1 and 8, with pacing and interpretation guidance.
- Eight weekly notes plus two setup/adjustment guides, all in English.
- Guidance for interpreting planned versus actual TSS/IF and adapting when fatigued.
A SCHEDULE YOU CAN PLAN AROUND
Ride Tuesday, Thursday, Saturday and Sunday. Average approximately 4 hours 23 minutes/week, ranging from 2:57 to 5:25. Longest ride: 2 hours 15 minutes. Week 4 reduces load; week 8 freshens you up for the final test.
START WITH THE RIGHT SETUP
- Apply the plan with Day 1 on Monday. Read the two getting-started guides before riding.
- Use a power meter or power-measuring smart trainer. Set your personal Bike Power FTP correctly in TrainingPeaks. If you have no reliable threshold, follow the week 1 test instructions.
- Sync to a compatible device/app and check target display. Support depends on equipment/account; you may follow instructions manually.
- Read each workout, start at the lower end of targets when learning the effort and record RPE and how you feel. Use the adjustment rules when tired; never stack make-up sessions.
UNDERSTAND YOUR PROGRESS
The 20-minute test provides an FTP estimate, not a laboratory lactate-threshold measurement. VO₂max intervals provide a training stimulus, not a VO₂max measurement. Progress depends on your starting point, recovery and consistency; no percentage FTP increase is guaranteed.
YOUR COACH & SUPPORT
Dieu Xuan Trung — Founder, Gopeaks
USA Triathlon Level II Coach • TrainingPeaks Level 2 Coach
Fixed, self-guided plan. Daily individual coaching, unlimited 1:1 support and TrainingPeaks Premium are not included. Plan questions: hello@gopeaks.coach • +84 866 036 099.
Choose your next step
Cycling Foundation – 4 Weeks, English · FTP Builder – Vietnamese edition. Check entry requirements and sample weeks; choose one main plan, not both.
Gopeaks in Vietnam
Gopeaks is based in Ho Chi Minh City. Need personal adjustments? Explore online endurance coaching. Discover Gopeaks Academy for endurance education. Services are separate; website resources are mainly in Vietnamese.
Triathlon coach and founder of Gopeaks in Ho Chi Minh City. A USA Triathlon Level II and TrainingPeaks Level 2 Coach, I help beginners and age-group athletes prepare for their first triathlon, improve race performance and build lasting fitness. My coaching combines structured training, performance analysis and practical guidance, with plans tailored to each athlete's goals, experience and available time.