Rapidly boost your Functional Threshold Power (FTP) with 4 to 5 intelligent rides per week.
"Using your plan I got 2nd in my age group as well as the 5th fastest bike ride out of over 300. I was 7 minutes faster than last year!" Nick Goldston, 2018
"After 8 weeks following your plan my FTP has gone from 188w to 205w. Thank you so much!" Tuan Nguyen Anh, 2018
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This plan is designed to build your Functional Threshold Power (FTP), without spending endless hours in the saddle. Workouts can be exported to your devices. Compatible with Zwift, Garmin, Wahoo, Trainer Road, Cyclops and more. There are 4 or 5 rides, a strength session and a day off each week. Shorter workouts are mid-week and longer rides at weekends. Every 4th week is easier to aid recovery and adaptation. FTP tests are scheduled every 4-weeks. To be successful with this plan you should already be riding 3 times p/wk and able to ride 1:15 non-stop. Guidance is provided for Heart Rate, Feel or Power output.
This fitness test helps you update your power and heart rate thresholds for Training Peaks.
15 mins in Z2,
5 mins as (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
10 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your cycling performance.
M.A.P stands for Maximal Aerobic Power. It refers to the power output you can ride while at your maximal rate of oxygen consumption. These workouts include efforts that are at or just below your M.A.P.
12 mins in Z2,
5 x (10 secs in Z5 + 50 secs in low Z2),
3 mins in Z2.
5 mins in Z5 + 4 mins recovery in low Z2,
4 mins in Z5 + 4 mins recovery in low Z2,
3 mins in Z5 + 4 mins recovery in low Z2.
5 mins in low Z2.
This workout works well on an indoor bike trainer; you can also do it outside. It's not supposed to be high intensity, so keep a lid on this one. You will improve your fat-burning and efficiency.
10 mins in Z2,
5 x (20 secs in Z3 + 40 secs in low Z2).
7 x (4 mins in upper Z2 + 30 sec recoveries in low Z2).
5 mins in low Zone 2
These longer bike sessions are mostly done at an easy/steady Z2 effort, but there is a main set of long efforts at just below your threshold pace. These will help increase your threshold power without leaving you feeling excessively tired afterwards.
15 mins in Z2.
3 x (10 mins in upper Z3 + 5 min recoveries in Z2).
10 mins in low Z2.
Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.
10 mins in Z2,
5 x (15 secs in upper Z3 + 45 secs in low Z2).
11, 9, 7 mins in upper Z3 at 60-70 RPM + 2 mins recovery in low Z2 at 80-100 RPM.
5 mins in low Z2.