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Increase your ftp in 4 weeks (4-6h a week)

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Increase your ftp in 4 weeks (4-6h a week)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Sivert Jakobsen

All plans by this Coach

Length

4 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This plan is for you with 4-6 hours a week to train with the goal of increasing your threshold power (or FTP). This is a power based plan and fits best doing indoors but also outdoors. Over the last few years more and more research and science suggest that shorter intervals and intervalls with higher power spikes is far more efficient to increase VO2max and threshold than longer continuous intervalls. That's exactly what this plan is built upon.

There is 2-3 interval sessions during the week with a endurance ride at the weekend. The first and last week cocontains a FTP test to test your training zones and right intensity for the following weeks. The reason for these test is to find your training zones and mesure your progress during the period. The weekday sessions is between 1-1,5 hour long, so they should be fairly easy to implement in a busy day. each week there is one vo2max session and one or 2 season focusing more around your threshold.

All my traningplans are 3rd party (eg. Zwift) compatible.

Feel free to contact me if you have any questions.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
05:11:00 02:00:00
Workouts Per Week Weekly Average Longest Workout
Bike
05:11:00 02:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Sivert Jakobsen

AugustinCoaching

I offer specially made training plans based on basic principles in training physiology. This is so you can train smarter whether your goal is to improve performance or peak at a particular time.
My training plans include power tests, block periodization or progressive overload. Designed so that you can have shorter sessions mid-week and longer endurance rides on the weekend to provide structure with family, friends and career in mind.


  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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