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Increase your FTP in 4 weeks


Julie H Dunkle, Co-Owner NYX Endurance. 8+years coaching

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8 Weeks

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Plan Description

Length: This 4-week program is for the intermediate /advanced cyclist/ triathlete who wants to raise your FTP. Take your bike leg to the next level.

This plan is 4-5 hours per week on the bike with intensity + volume. You average 4 bike workouts a week with the longest weekend ride at 2:30. This plan can be part of a triathlon/duathlon plan as well; simply replace these bike workouts with scheduled ones.

Requirements: You should be riding 3-4 days a week and be able to ride hills.
Ride days are Mon, Tue, Thur, Sat

To get the most out of this plan, you will need a power meter for cycling.

Julie Dunkle has been coaching for 8years, completed 16 Ironman races, with 7x Kona Qualifier, 50+ 70.3 races. Combining my experience as an athlete and a coach allows me to write plans that allow people to balance life + triathlon. While swimming is my strength, I generally have the fasted AG bike split for my 70.3 and Ironman races. Climbing is my secret weapon.

Please email me with questions

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
7:13 hrs 2:30 hrs
Strength x1
0:37 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
7:13 hrs 2:30 hrs
0:37 hrs 0:45 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Julie Dunkle

NYX Endurance

No matter who you are or what you’re training for, I believe that you’ll get the most out of your training and your life if you’re all in. Most of us balance work, family, and countless other priorities on top of our endurance hobby, myself included. My approach is to guide my athletes to find the balance that works best for their lives, and then be 100% committed to each piece of the puzzle.

Athletes that work best with me have heart, soul, and grit.

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