4 Week FTP Booster 🏆
4 Week FTP Booster 🏆
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Friedrich Klein
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
🚴♂️ 4-Week FTP Booster Plan 🔬
📊 Science-based, performance-focused, and designed to deliver results.
Looking to level up your sustained power and break through performance plateaus? This 4-week FTP block is built around proven training principles — combining sweet spot, threshold, and VO₂max intervals to stimulate mitochondrial adaptations, increase lactate clearance, and raise your Functional Threshold Power (FTP) ⚡.
🧬 Structure:
⏱️ Time: 11–15 hours/week
💢 3x/week targeted interval sessions (Threshold, Over-Unders, VO₂)
🚴♀️ aerobic rides to build endurance & promote fat oxidation
💪 Optional strength training and recovery protocols included
🔍 Backed by evidence from endurance physiology and real-world coaching, this plan is ideal for intermediate to advanced cyclists aiming to sharpen their aerobic engine, prepare for race blocks, or just smash personal power records.
🧠 Train smarter. Ride harder. Recover better.
📈 Let’s turn that fitness curve vertical.
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.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
11:09:00 | 03:00:00 |
|
Day Off
x2
|
02:00:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
11:09:00 | 03:00:00 | |
|
|
02:00:00 | 01:00:00 |
Training Load By Week
- 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.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.
Bundle Premium—
Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.