Four week training plan to raise your Functional Threshold Power (FTP) by combining threshold work, sweet spot training, VO2 max intervals and progressive endurance volume.

Structure:

Week 1: Aerobic foundation + light threshold work to prepare the body for higher training loads.

Week 2: Threshold development with structured over unders to improve lactate clearance and sustained power.

Week 3: Peak stimulus week featuring VO2 max intervals and extended threshold/sweet spot work to maximize aerobic adaptation.

Week 4: Taper and refresh before completing an FTP test to measure progress.

Training Frequency: 3–3 rides per week, with optional Sunday recovery sessions.

Training Zones: Power targets are prescribed using % of FTP (Z1–Z5), with all key intervals focused on threshold or VO2 max development.

Testing: The block concludes with an FTP test (20 minute or ramp) to track progress and set your training zones for the next phase.

This plan is ideal for cyclists seeking a focused, time efficient FTP boost, whether training indoors or outdoors.