This 12-week plan is designed for busy athletes who want to boost their FTP without overwhelming training hours. With just 3-4 rides per week, you’ll build endurance, strength, and power — perfect for triathletes balancing swim/run, or cyclists with limited training time.
What’s included:
4 rides per week (approx. 4–6.5 hours total)
Progressive interval sessions to improve threshold power
Recovery rides and rest days to avoid burnout
Weekly structure that fits around work and family life
Training fully compatible with Garmin, Wahoo & Zwift (plus other virtual platforms)
Who is it for?
Beginner to intermediate cyclists
Triathletes looking to lift bike performance without losing balance
Time-crunched riders who want maximum return on limited hours
Results you can expect:
A stronger FTP, improved aerobic endurance, and the confidence that you can train smart without training every day.
For closer guidance, feedback, and personalisation, check out our 1:1 coaching options. www.enduraprep.co.uk
At Enduraprep we coach athletes of all levels — from first-time racers to competitive age-groupers chasing IRONMAN or Gran Fondo World Champs slots. Our athletes have taken on everything from 5 km runs & sprint triathlons to multi-day ultra-marathons & extreme challenges.
We provide remote coaching to athletes worldwide, supported by performance testing (VO₂ max & resting metabolic rate) in South Wales, UK. Plus training camps at our base in training paradise, The Kamnik Savinja Alps, Slovenia.