4-Week FTP Booster Training Plan
A four-week schedule emphasizing endurance, threshold work, and high-intensity sessions to enhance FTP in advanced cyclists.
Plan Overview
Key information about this training plan
Experience Level
Advanced
Advanced athletes
Weekly Training
5-8h
Average per week
Goal Distance
Cycling
Race distance
Longest Session
2:00h
Single workout
Progressive Overload
Planned intervals and intensities that steadily challenge your capacity
Recovery Focus
Two rest days each week to help adaptation and reduce fatigue
Time-Efficient
Most sessions range from 60 to 90 minutes for busy schedules
About This Plan
This 4 weeks training plan is designed to help you increase cycling ftp through structured training with targeted power zones. The plan follows proven training principles and gradually increases intensity while maintaining adequate recovery periods.
Based on exercise science and years of coaching experience, this plan incorporates:
- Progressive Overload
- Recovery Focus
- Time-Efficient
Your 4-Week FTP Booster Training Plan
Week 1: High-Volume Intervals
Multiple hard interval sessions to jump-start improvements
5×2-minute efforts at 115–120% FTP with 3-minute easy recoveries
Steady ride in Zone 2 (60–75% FTP)
3×10-minute intervals at 95–100% FTP, 5-minute recoveries
Full rest or light walk
5×3-minute efforts at 110–115% FTP, 3-minute easy recoveries
3×12-minute intervals at 95–100% FTP, 5-minute recoveries
Full rest or gentle stretching
Short High-Intensity Intervals
5×2-minute efforts at 115–120% FTP with 3-minute easy recoveries
Basic Endurance
Steady ride in Zone 2 (60–75% FTP)
Threshold Intervals
3×10-minute intervals at 95–100% FTP, 5-minute recoveries
Rest Day
Full rest or light walk
VO2 Max Intervals
5×3-minute efforts at 110–115% FTP, 3-minute easy recoveries
Threshold Intervals
3×12-minute intervals at 95–100% FTP, 5-minute recoveries
Rest Day
Full rest or gentle stretching
Week 2: Maintaining Momentum
Slight reduction in interval frequency while keeping targeted intensities
90 minutes of Zone 2 riding
3×10-minute intervals at 95–100% FTP
Full rest or light walk
4×3-minute efforts at 110–115% FTP, 3-minute recoveries
Full rest or light stretching
2×15-minute intervals at 95–100% FTP
90 minutes in Zone 2
Basic Endurance
90 minutes of Zone 2 riding
Threshold Intervals
3×10-minute intervals at 95–100% FTP
Rest Day
Full rest or light walk
High-Intensity Intervals
4×3-minute efforts at 110–115% FTP, 3-minute recoveries
Rest Day
Full rest or light stretching
Threshold Intervals
2×15-minute intervals at 95–100% FTP
Basic Endurance
90 minutes in Zone 2
Week 3: Building on Threshold
Reintroducing intensity with rest days spaced out to allow recovery
Full rest or light activity
3×12-minute intervals at 95–100% FTP
90 minutes in Zone 2
6×2-minute efforts at 115–120% FTP, 3-minute recoveries
Full rest or light mobility work
90–120 minutes in Zone 2
2×20-minute intervals at 95–100% FTP
Rest Day
Full rest or light activity
Threshold Intervals
3×12-minute intervals at 95–100% FTP
Basic Endurance
90 minutes in Zone 2
Short High-Intensity Intervals
6×2-minute efforts at 115–120% FTP, 3-minute recoveries
Rest Day
Full rest or light mobility work
Basic Endurance
90–120 minutes in Zone 2
Threshold Intervals
2×20-minute intervals at 95–100% FTP
Week 4: Taper & Final Test
Lower volume with one final FTP test to measure progress
60–90 minutes in Zone 2
Full rest or light activities
5×1-minute efforts at ~120% FTP
Full rest or light stretching
45 minutes easy (Zone 1–2)
20-minute all-out effort for updated FTP
45 minutes easy spinning (Zone 1–2)
Basic Endurance
60–90 minutes in Zone 2
Rest Day
Full rest or light activities
Short High-Intensity Intervals
5×1-minute efforts at ~120% FTP
Rest Day
Full rest or light stretching
Light Spin
45 minutes easy (Zone 1–2)
FTP Assessment
20-minute all-out effort for updated FTP
Recovery Spin
45 minutes easy spinning (Zone 1–2)
Training Zones Guide
Understanding your training intensity zones for effective workouts
Note:
- Heart rate zones are based on percentage of maximum heart rate
- Power zones are based on percentage of Functional Threshold Power (FTP)
- RPE is subjective and can vary between individuals
- Always start with easier zones and progress gradually
Jonas Lindemann
Triathlon & Endurance Coach
Triathlete with over 10 years of experience, helping athletes achieve their endurance goals.
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Coaching Philosophy
I believe in sustainable training that fits into your lifestyle. Having dealt with common endurance injuries like Achilles tendinitis and knee pain myself, I understand the importance of balancing effective training with injury prevention. My plans are based on real-world experience and focus on longevity because consistency is the key to long-term improvement.
4-Week FTP Booster Training Plan
Introduction
Welcome to your 4-Week FTP Booster training plan! This structured program is designed to increase your Functional Threshold Power (FTP) through a combination of targeted workouts and strategic recovery periods. Whether you're preparing for a race or simply want to improve your cycling performance, this plan will help you achieve your goals.
What is FTP?
Functional Threshold Power (FTP) is the highest average power you can maintain for approximately one hour. It's a crucial metric in cycling as it helps determine your training zones and is a reliable indicator of your cycling fitness. If you don't know your FTP yet, you can use our 10-minute FTP Calculator to estimate it.
Plan Structure
The plan is structured over 4 weeks with a clear progression:
- Week 1: High-Volume Intervals - Multiple hard interval sessions to jump-start improvements
- Week 2: Maintaining Momentum - Slight reduction in interval frequency while keeping targeted intensities
- Week 3: Building on Threshold - Reintroducing intensity with rest days spaced out to allow recovery
- Week 4: Taper Week - Lower volume to consolidate gains
Training Zones
This plan uses the following training zones based on your FTP:
- Recovery (Zone 1): <55% FTP - Very easy, active recovery
- Endurance (Zone 2): 56-75% FTP - Long rides, building aerobic base
- Tempo (Zone 3): 76-87% FTP - "Comfortably hard" effort
- Sweet Spot (Zone 4): 88-93% FTP - Key training zone for FTP improvement
- Threshold (Zone 5): 94-105% FTP - At or near FTP
- VO2 Max (Zone 6): 106-120% FTP - High-intensity intervals
Key Workouts Explained
High-Intensity Intervals
Short, intense efforts at 110-120% of your FTP, designed to improve your VO2 Max and power production. These sessions typically include 2-3 minute efforts with equal recovery periods.
Threshold Intervals
Longer intervals at 95-100% of your FTP, ranging from 10-20 minutes. These are crucial for improving your sustainable power output and lactate processing ability.
Basic Endurance
Zone 2 rides (60-75% FTP) that build your aerobic base and improve your body's ability to utilize fat as fuel. These sessions are typically 60-90 minutes long.
Recovery and Adaptation
Recovery is crucial for adaptation and improvement. The plan includes:
- Two strategic rest days per week
- Recovery rides at low intensity
- A reduced-volume final week to ensure proper adaptation
Tips for Success
- Always complete a proper warm-up before high-intensity sessions
- Stay hydrated and fuel appropriately for longer sessions
- Pay attention to your body and adjust intensity if needed
- Maintain good form throughout all workouts
- Use a fan during indoor training to manage heat and maintain power
Equipment Needed
- Bike (indoor trainer recommended for structured workouts)
- Power meter or smart trainer
- Heart rate monitor (optional but recommended)
- Fan for indoor training
- Hydration and nutrition supplies
Adjusting the Plan
While the plan is structured for optimal results, you may need to make adjustments based on your schedule or recovery needs. If you need to skip a workout, prioritize the threshold and high-intensity interval sessions. If you're feeling particularly fatigued, it's better to reduce the intensity rather than skip the workout entirely.
After the Plan
After completing this 4-week block, you should see a measurable improvement in your FTP. Take a few days of active recovery before starting your next training block. Remember that FTP is just one aspect of cycling performance - consider focusing on other areas like endurance or sprint power in your next training phase.