12-Week FTP Builder (3-4 Rides/Week – Time-Crunched / Beginner) | Enduraprep
12-Week FTP Builder (3-4 Rides/Week – Time-Crunched / Beginner) | Enduraprep
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
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
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
05:22:00 | 03:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:22:00 | 03:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.