Build FTP Beginner

FTP Kickstart — 4 Weeks

Your first FTP block: test, three weeks of sweet spot, test again. Three rides a week.

4

weeks

3

rides / week

2.6

hours / week

12

workouts

Who it's for: riders new to structured FTP training who want a quick, measurable lift.

What you'll do: three rides a week. An FTP test to start, then sweet spot that builds week by week with a first taste of threshold, and a second test to finish.

What to expect: a higher FTP in four weeks — and the number to prove it. Enter your new FTP after the first test so every workout fits you.

Week 1

3 rides · 2.6 h · TSS 124

FTP Test (20 minutes) Test

Test · 1 h 5 min · TSS 51 · Enter your FTP in Settings > Rider Profile afterwards — every workout scales to it.

Endurance 45

Endurance · 45 min · TSS 32

Sweet Spot Starter 3×6 Key

Sweet Spot · 45 min · TSS 41

Week 2

3 rides · 2.7 h · TSS 134

Sweet Spot 3×8 Key

Sweet Spot · 50 min · TSS 48

Endurance 60

Endurance · 1 h · TSS 44

Tempo 2×10 Key

Tempo · 50 min · TSS 42

Week 3

3 rides · 2.4 h · TSS 136

Sweet Spot 3×10 Key

Sweet Spot · 1 h · TSS 60

Recovery Spin 30 Recovery

Recovery · 30 min · TSS 12

Threshold 4×6 Key

Threshold · 55 min · TSS 64

Week 4

3 rides · 2.6 h · TSS 123

Openers

Mixed · 45 min · TSS 40 · Fresh legs for the test.