Sunday Smart-Trainer Session: FTP Boost Dominator Minus from Tyler

A 45-minute workout aimed at increasing your FTP (Functional Threshold Power). Dedication and effort are key. This is a great workout for all cyclists to do when short on time and want to improve their Functional Threshold Power (FTP).

Each Sunday, I’ll post a Smart-Trainer Session that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray, he will, in most cases, prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.

Recently Cam from Training Tilt released a new feature within his Training Tilt coaching platform. This new feature was an AI tool called Tyler to help plan and prepare workouts. If you are a coach, check out Training Tilt and the capability of Tyler. Within hours of it being released, I had a play with it to generate different workouts. I kept the parameters the same and adjusted one of the input variables. I changed the Tone from Chilled to Professional, to Motivational, to Serious, to Hardcore or Obsessed to create a series of workouts. This workout was generated with the Serious setting. Once Tyler had generated the workout I checked it over and made some adjustments (Cam is very clear that it is still experimental) to ensure the workout fitted the duration and zones that I wanted and this is the result.

FTP Boost Dominator Minus

  • 10min WU Level II;
  • 10min Level III;
  • 3x 3min Level V, 3min Level II RI;
  • 7min CD Level II;
  • 10min Stretching

The warm-up (WU) should be done at an intensity that is steady but not over-consuming at Level II, riding for ten minutes.

Start with a single interval of ten minutes riding at Level III, then go straight into the main set.

Which includes three reps of three minutes duration at Level V with three minutes at Level II for your Rest Interval (RI).

Conclude the ride with a Cool Down (CD) of only seven minutes riding at Level II. You can get away with a shorter Cool Down (CD) due to the three-minute Rest Interval (RI) ridden immediately before the start of the Cool Down (CD).

Finish with ten minutes of stretching to assist with the recovery.

Here is my data from riding this workout:

If you would like further advice feel free to contact me.

I am the Head Coach and Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes in achieving their sporting goals. I can be contacted at and 021 348 729.

Do this workout with the Qwik Kiwi Squad Today

Do this workout with the Qwik Kiwi Squad Today

Do this workout today with the Squad.

Sign up for a full 14-day FREE trial and get complete access to ALL On Demand and Replay workouts (as well as the opportunity to join in on Live workouts when they are being held).

Simple as 1, 2, 3

  1. Click this link and enter your details including FTP and weight (no cheating).
  2. Select “Full Access Membership” and search for & click on “FTP Boost Dominator Minus from Tyler” in the workout section, then “Start this Workout.
  3. Connect your trainer, power meter, and/or heart rate monitor (make sure they are disconnected from your trainer app, Zwift, Rouvey, etc… first), then come ride with us.

Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE

Get my 16-week FTP Boost Training Plan with 25% off

As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks you’ll be able to measure and see your progress.

Designed for Intermediate cyclists and triathletes who have at least 16 weeks before their event. This plan is to prepare you to COMPETE  in YOUR event at a higher level than you previously have.

Starting anytime, this plan progresses through phases to build you to your peak performance. Each week contains three cycle sessions that will boost your FTP. To follow this plan you will require a Power Meter. 

When purchasing, use the discount code “web25” to claim your 25% discount.

Prior to using this plan, you should be able to ride comfortably for 2 hours.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.

When purchasing, use the discount code “web25” to claim your 25% discount.

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