A 60-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.
This is an advancement on a workout I previously developed using the AI feature in within the Training Tilt coaching platform. This feature is called Tyler and can 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. The original workout was generated with the Serious setting. Once Tyler had generated the workout I checked it over and made some adjustments (Cam from Training Tilt was very clear that it is still experimental) to ensure the workout fitted the duration and zones that I wanted and this is the result. Riding that session on Velocity one of my athletes (who shall remain nameless) suggested it could be made harder with an extra rep…..
You can read the original workout here:
FTP Boost Dominator Plus
- 10min WU Level II;
- 10min Level III;
- 5x 3min Level V, 3min Level II RI;
- 10min 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 five 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 ten minutes riding at Level II.
Finish with ten minutes of stretching to assist with the recovery.
Here is my data from doing the workout:
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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Download the Garmin (.FIT) & Zwift (.ZWO) files for this workout for FREE
Get my 8 week Faster Cyclist Training Plan with 25% off
8 weeks of training will give your FTP a significant boost. On average following this programme cyclists improve by 8% in the first month.
Some people have improved by more than 40 Watts following this programme!!!
Designed for Cyclists of ALL abilities who are wanting to improve their FTP, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for cyclists that are comfortable riding between 1:20 and 2 hours in duration and want four sessions per week.
When purchasing, use the discount code “web25” to claim your 25% discount.
Prior to using this plan, you should be able to ride for up to one hour, 20 minutes comfortably.
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.