Build FTP
Intermediate
Build FTP — 8 Weeks
Raise your FTP with sweet spot and threshold work, from test to test. Four rides a week.
8
weeks
4
rides / week
4.0
hours / week
30
workouts
Who it's for: riders with a few months of regular riding who want a higher FTP.
What you'll do: four rides a week, 30 minutes to 2 hours. The plan opens with an FTP test, builds through sweet spot into longer threshold efforts, adds a little VO2 max in the second block and ends with a second test. Weeks 4 and 8 are lighter.
What to expect: threshold efforts that start as a challenge and become routine — and a new FTP to show for it. Update your FTP after the first test so every workout fits you.
The plan, week by week
Week 1
4 rides · 4.6 h · TSS 225Week 2
4 rides · 4.1 h · TSS 218Week 3
4 rides · 4.8 h · TSS 268Week 4
3 rides · 2.3 h · TSS 104Week 5
4 rides · 4.9 h · TSS 278Week 6
4 rides · 4.5 h · TSS 247Week 7
4 rides · 4.8 h · TSS 281Start this plan
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