A 50-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…..the remainder of the class also made suggestions that it could also be shortened. This is the result.
You can read the original workout here:
FTP Boost Dominator Shortened
- 10min WU Level II;
- 10min Level III;
- 4x 2:30min Level V, 2:30min 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 four reps of two and a half minutes duration at Level V with two and a half 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 (HR dropped out during first Level V interval):
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
🚴♂️ Unlock Your Potential: A 6-Week Journey to Superior Cycling Performance 🚴♀️
Welcome to a transformative cycling experience designed to elevate your Functional Threshold Power (FTP) and propel you towards excellence on the road or trail (real or virtual). With just 6 weeks of focused training, you can expect a substantial boost to your FTP, with an average improvement of 8% within the first month.
Why Choose This Program?
Whether you’re a seasoned cyclist or just starting, this program is tailored for individuals of all abilities aspiring to enhance their FTP. Our primary objective is simple: to make you faster. Select the program that aligns with your current skill level, this programme is perfect for cyclists comfortable with riding 3 hours or more, and committed to 3 weekly sessions.
About the Author: Ray Boardman
Crafted by myself – Ray Boardman, a seasoned expert with a PGDip in Sports Medicine, PGDip in Rehabilitation, PGCertSc in Exercise Science, BSc in Anatomy, and a Diploma in Sports Studies. I’ve been competing in cycling since 1990 & coaching professionally since 2000.
What to Expect:
This 6-week program can commence at any time, offering flexibility to align with your schedule. Each week includes three power-packed rides and a rejuvenating stretching session. While not mandatory, we recommend using a heart rate monitor in conjunction with your power metre to maximise the benefits.
Prerequisites:
Before embarking on this plan, ensure you can comfortably ride for up to 3 hours. This foundation sets the stage for optimal results.
Exclusive Benefits:
Your plan purchase grants you access to my insightful fortnightly coaching calls. Take advantage of this opportunity to ask any questions related to training or racing, gaining valuable insights directly from an experienced coach.
Don’t just ride, excel. 🚀 Unleash your potential with our comprehensive 6-week training plan. Are you ready to redefine your cycling journey?
