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Increase your FTP in 4 weeks, for those with little time to train

Browse More Plans

Increase your FTP in 4 weeks, for those with little time to train

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 little time to train who wants to increase your FTP and cycling performance. This plan is power based and fits best doing indoors, but is also fine to do 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, threshold and cycling performance than longer continuous intervalls. That's exactly what this plan is built upon. You will do a mix of both, but with a focus on higher power.

Each week contains about 4 hours of riding in total divided on 3 sessions. The first and last week contains a FTP test to calculate your training zones and help you train with the right intensity. During the weekdays you will do 2 interval sessions and have a longer endurance ride in the weekend. The interval sessions is between 1 hour and 1 hour 15 minutes in length, while the endurance session is 2 hours. But feel free to extend the endurance ride if you have energy and time. Remember to listen to your body, if you feel tired its better to shorten it to have energy for the intervals the following week.

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 x3
03:43:00 02:00:00
Workouts Per Week Weekly Average Longest Workout
Bike
03:43:00 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 pre made and customized training plans to everyone from beginner to competitive athletes. These are based on the latest sport science and basic principles in training physiology. That way you can train smarter to reach your goals.


  • 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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