6 Week Cycling FTP Builder

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6 Week Cycling FTP Builder


Patrick Smith

All plans by this Coach


6 Weeks

Typical Week

3 Bike

Longest Workout

2:30 hrs

Plan Specs

cycling beginner intermediate advanced masters power based

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Dear Athlete,

This plan is the cycling portion of a cycling and weights 6 week FTP build series. It will work well as a standalone to bring up your Functional Threshold Power but is best used along with the '6 Week FTP Builder Weights' plan.

This is designed for the athlete that has a functional base of cycling fitness and a relatively accurate FTP already established. If you have not yet tested your FTP or are coming back from time off, I recommend starting with my '2 Weeks to Your First FTP Test' plan.

This plan is optimized for athletes training with power(onboard, trainer, or virtual power work).

If you have questions or this is your first time training with power, contact me so we can get you the right plan for your goals, experience, and equipment.



Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:58

Patrick Smith

Mindfulness trained Psychology PhD candidate providing goal focused positive coaching for triathletes, cyclists, and runners that want to achieve their endurance goals and still enjoy their life/sport balance.

Sample Day 1

ArCL 6x8min @90% FTP on 10min

This one may be tough depending on how fatigued you are. Do as many clean intervals as you can. If your form starts to fall apart, cut it off there and note what you felt at that point.

Sample Day 4

ArCM 8x4min @95% on 5min 1hr total

Focus on clean controlled steps up in power.

Sample Day 7

ArCL Long Ride 2:00:00 @85% FTP or hr 2:30:00 total

Route of your choice. You are welcome to go longer on this ride if you like but please try to keep the effort level to ~85% of threshold. That would be just at the border between able to carry on a conversation and not.

Sample Day 9

AeCS 10x40s @150% @2min 40min overall

Sample Day 10

ArCS Pyramid @115max active rest 30min

This workout is intended to be challenging due to the lack of real rest. All the 'rest' intervals are still at a low Zone 3.

Sample Day 13

AeCS 10x45s @165% @2:30min 45min overall

Sample Day 14

ArCM Long Ride 1:00:00 @85% FTP or hr 1:30:00 total

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