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FTP Builder- 6 weeks - 8hrs+ per week (Zwift / Indoor Compatible)

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FTP Builder- 6 weeks - 8hrs+ per week (Zwift / Indoor Compatible)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Caboose Cycle Coaching

All plans by this Coach

Length

8 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

The FTP Builder Training Plan

- 6-week plan - 8-10 hours per week total training time (Max volume in a week 10hr 13mins)

- This plan is inclusive of a testing week before and after - this allows for accurate measuring of improvement.

- Testing protocols include a 20-minute test + Endurance baseline test.

- A power meter and HR monitor are recommended for this plan. At least one is a necessity.

This plan is perfect for anyone looking to gain cycling fitness in the 20-minute to 1-hour power range and improve endurance + energy efficiency. Like all our programs, this training plan is science-based and incorporates weekly progressive overload.

Using a mixture of Z2 and sub-threshold training sessions, the benefits of this plan are:

- Increased lactate threshold (LT1) - ride at a higher intensity with reduced lactate accumulation, delaying the onset of fatigue and enhancing overall endurance performance.

- Increased FTP - Improve your maximum 1-hr power output + Watts per kg (W/kg).

- Increased endurance - Improve energy efficiency by increasing your ability to use fat as a fuel source and sustain higher power output for longer periods.

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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
08:11:00 04:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
08:11:00 04:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Caboose

Caboose Cycle Coaching

Caboose Cycle Coaching. 10+ years road racing experience, including national level and international races.

Training programs designed to get you from the back to the front. Whether that's a race, challenge or your local group ride.


  • 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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