FTP Booster Plan
Plan Overview
This is a four week training plan designed to raise your Functional Threshold Power (FTP) through a combination of threshold work, sweet spot training, VO2 max intervals and progressive endurance volume. This structured approach targets the specific physiological adaptations needed to sustain higher power outputs for longer.
What you need to know
Who is the plan for? - This plan suits motivated cyclists seeking a focused, time-efficient FTP boost*
How often will I ride? - 3 to 5 rides per week depending on your schedule and recovery capacity, with optional Sunday recovery sessions to promote active recovery
What is an FTP test? - An FTP test estimates the maximum power you can hold for about an hour, usually from a 20-minute effort, so you can set training zones and track progress.
Do I need to do an FTP test? - The plan concludes with a proper FTP test, either the traditional 20-minute protocol or a ramp test depending on your preference.
Do you need a power meter? - Yes
Training Zones - All power targets are personalised and prescribed as percentages of your current FTP across zones 1 to 5.
Do you need a TrainingPeaks account - Yes, but we have a free 4 week trial for you to benefit from
How do I get the trial - Use the code Ribble26
Week One - Foundation Phase
Establish your aerobic base with endurance rides and introductory threshold work. This week prepares your body for the higher training loads ahead, allowing your aerobic system to adapt while building muscular endurance without excessive fatigue.
Week Two - Threshold Development
Structured over-under intervals take center stage, training your body to clear lactate more efficiently while maintaining sustained power just above and below threshold. These sessions develop your ability to handle fluctuating efforts and recover quickly during hard riding.
Week Three - Peak Stimulus
The hardest week of the plan features VO2 max intervals to push your aerobic ceiling higher, combined with extended threshold and sweet spot work to maximize physiological adaptation. This accumulated training stress drives the fitness gains you're seeking.
Week Four - Recovery and Testing
Reduce training volume to allow your body to absorb the previous weeks' work and recover fresher and stronger. The week concludes with a structured FTP test to measure your progress and celebrate your improvements.
What to expect from a workout
Training Indoors
Workouts sync to Zwift, Rouvy, or TrainingPeaks Virtual, controlling your smart trainer automatically. Target power zones display on screen with the trainer adjusting resistance to match. Intervals are built in: when it's time to go hard, resistance ramps up. Recovery periods drop resistance automatically. No manual adjustments needed. Simply pedal smoothly and hit the targets while the platform manages everything else.
Training Outdoors
Sync workouts to your Garmin or Wahoo before riding. Structured sessions appear on screen with power targets, durations, and rest periods clearly marked. Visual and audio alerts signal interval starts and finishes. Choose routes allowing uninterrupted efforts: quiet roads, steady climbs, or flat sections. Your device tracks and uploads automatically to TrainingPeaks.
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FTP Booster Plan
This 4-week plan is built to boost your Functional Threshold Power (FTP) with a mix of threshold efforts, sweet spot sessions, VO₂ max intervals, and progressive endurance work—targeting the key adaptations for sustaining higher power longer.
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