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12-week FTP Builder [SAMPLE]

Browse More Plans

12-week FTP Builder [SAMPLE]

Includes Structured Workouts

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

Learn More about Structured Workouts.


RIAK Fitness


1 Week

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



Your Functional Threshold Power is a key cycling metric. It essentially attempts to pinpoint the power output at which your body switches from working with enough oxygen to buffer the build up of lactate and concentration of hydrogen ions in your blood and muscles to working more and more in the absence of sufficient oxygen.

In short, increase your FTP and you will become a stronger cyclist!

This 12-week plan is designed for those that have perhaps had a bit of a lay-off from training or are returning from injury/illness. Follow the plan consistently and respect the recovery protocol (see below) and you have every chance of becoming a much stronger rider by the end of the 12-weeks!

We don't ascribe to the traditional model of 3-4weeks loading followed by 1 week unloading, with only the one rest day a week. This is because this model is not based on science and to be frank, you need recovery when you need recovery!

So our approach is to have regular recovery days to encourage you to chip away at accruing fatigue. The hope being that you are able to achieve greater consistency due to the fact a recovery day is never too far away to freshen you up.

The plan is flexible but we strongly encourage to try to adhere to the recovery every 3-4 days principle we have structured this plan around

Alongside the sessions specifically chosen for this plan, we have also included placeholders for RIAK ONLINE's free live coached sessions as an optional opportunity to benefit from some coaching. In particular, we would encourage you to join our online S&C Workshop to ensure you are performing regular S&C work to compliment your plan as an injury prevention precaution. Head to the RIAK ONLINE page on our website for more details -

In order to follow this plan, you will need:

– a Training Peaks account;
– a turbo trainer which is either a smart trainer/bike or a basic trainer with a power meter on your bike;
- access to some sort of training platform to perform the sessions on. Our recommendation would be our training partners, RGT Cycling (

We would also recommend purchasing a Training Peaks premium subscription for the duration of this plan to enable you to move your sessions around to suit (within the recommendations above) and so that you can more easily interpret and collate your data in-line with the instructions in this plan.

Otherwise, best of luck with the plan and please ensure you look after yourself and don’t take any unnecessary risks with your safety, health or mental well-being.

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.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
04:31:00 01:30:00
Strength x1
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
04:31:00 01:30:00
—— ——
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

  • 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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