Thursday Training Plan: Functional Threshold Power (FTP) CYCLING Training Plan (Intermediate 6 week Plan – Start Any Monday

Functional Threshold Power (FTP) is a key determinant of cycling fitness. By enhancing your FTP by definition you will be a fitter, faster cyclist.

Designed for Intermediate cyclists and triathletes who are looking to enhance their FTP, you can use this programme as part of your base training to set you up before a specific build phase or as the final 6 weeks before an event to maximise your fitness before it.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of cyclists and triathletes to sporting success.

Being 6 weeks long (you can start this programme any time and reuse it), this plan starts with a FTP test and includes one in Week 6 so you can see your improvement. Each week contains a long ride, a higher-intensity session, and a steady ride. You will build up to a 3-and-a-half-hour ride. To successfully use this programme you need to be using a Power Meter to track your progress and measure your intensity.

Prior to using this plan, you should be able to cycle comfortably for two hours. I’m one of the very few people to stand behind their Training Plans on Training Peaks. I offer a Money back guarantee with all my training plans. If you are unhappy with the programme for whatever reason touch base with me and I’ll make it right. If I can’t make it right (like you think my nose is crooked or my eyes funny) I’ll give you your money back.

Purchase this plan for only 67 (only $11 / week) and you gain access to my fortnightly coaching calls where you can ask me any training or racing-related questions.

Questions? Please visit us on the web at or email me directly at:

Training for another race distance? We also have training plans for various cycling and triathlon events. 

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