Build FTP
Advanced
Build FTP Advanced — 10 Weeks
Long sweet spot and threshold blocks for experienced riders. Five rides a week.
10
weeks
5
rides / week
5.8
hours / week
47
workouts
Who it's for: experienced riders with a solid base who want a big FTP gain.
What you'll do: five rides a week. Long sweet spot efforts (up to 2 × 30 minutes), threshold blocks that grow to 3 × 15 and 2 × 20, over-unders and VO2 max, with long endurance rides at the weekend. Weeks 4 and 8 are lighter; the plan opens and closes with an FTP test.
What to expect: threshold power that holds for longer and a new FTP at the end. A big plan — the recovery days matter as much as the hard ones.
The plan, week by week
Week 1
5 rides · 5.8 h · TSS 278FTP Test (20 minutes) Test
Test · 1 h 5 min · TSS 51
· Enter your new FTP afterwards — every workout scales to it.
Endurance 60
Endurance · 1 h · TSS 44
Sweet Spot 4×10 Key
Sweet Spot · 1 h 15 min · TSS 78
Recovery Spin 30 Recovery
Recovery · 30 min · TSS 12
Endurance 2 Hours
Endurance · 2 h · TSS 93
Week 2
5 rides · 6.3 h · TSS 335Week 3
5 rides · 6.8 h · TSS 357Week 4
4 rides · 4.3 h · TSS 192Week 5
5 rides · 6.8 h · TSS 376Week 6
5 rides · 6.4 h · TSS 360Week 7
5 rides · 7.4 h · TSS 403Week 8
4 rides · 4.4 h · TSS 198Week 9
5 rides · 6.2 h · TSS 333Start this plan
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