This structured 12-week FTP plan is designed to build your Functional Threshold Power (FTP) through a balance of key sessions, endurance rides, and controlled rest. The plan is divided into three four-week blocks, ensuring progressive overload while allowing sufficient recovery.
At the bottom of the page, we have put the program into a table to make it visually easier to understand.
Rest Days – Essential for Progress
Recovery is just as important as training. You must select two full rest days per week and stick to them. The body thrives on rhythm, so locking in consistent rest days (e.g., Monday and Thursday) will optimise your adaptation. No training should be done on these days—this is when the real progress happens.
Weekly Structure
Each week consists of:
Block 1 – Weeks 1-4
Endurance Varied Session (Repeat Twice Per Week)
Performed the day before each key session, this session increases weekly Training Stress Score (TSS) and builds endurance.
Session BreakdownWarm-up:
Main Set:
Cool-down:
Extensive TTE Session (Repeat Twice Per Week)
This is your key session, performed the day after an Endurance Varied session. It develops Time to Exhaustion (TTE) and FTP resilience.
Session BreakdownWarm-up:
Main Set:
Progression Over 4 Weeks:
Cool-down:
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Block 2 – Weeks 5-8
For the next four weeks, the Endurance Varied and Endurance Ride sessions remain unchanged. The key session continues to progress as follows:
This structured progression further extends Time to Exhaustion (TTE), reinforcing FTP development while maintaining recovery balance.
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Block 3 – Weeks 9-12
For the final four weeks, Endurance Varied and Endurance Ride sessions remain unchanged. The key sessions progress as follows:
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LT2 Session (Repeat Once Per Week)
Session Breakdown
Warm-up:
Main Set:
Progression Over 4 Weeks:
Cool-down:
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Lactate (Production / Combustion) Session (Repeat Once Per Week)
Session BreakdownWarm-up:
Main Set:
Progression Over 4 Weeks:
Cool-down:
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Final Summary
This 12-week FTP plan is designed to progressively improve your FTP through structured overload and proper recovery. By following the two key sessions per week, endurance varied rides, and progressive endurance work, you will build both your FTP and fatigue resistance effectively.
This marks the completion of the FTP Plan. Follow it closely and expect to see gains in power and endurance.
At the bottom of the page, we have put the program into a table to make it visually easier to understand.
Rest Days – Essential for Progress
Recovery is just as important as training. You must select two full rest days per week and stick to them. The body thrives on rhythm, so locking in consistent rest days (e.g., Monday and Thursday) will optimise your adaptation. No training should be done on these days—this is when the real progress happens.
Weekly Structure
Each week consists of:
- Two Key Sessions – Focused on FTP development.
- Two Endurance Varied Sessions – Build aerobic efficiency and set up the key sessions.
- One Endurance Ride – Progressive long ride incorporating LT1 climbing.
- Two Full Rest Days – Mandatory and fixed.
Block 1 – Weeks 1-4
Endurance Varied Session (Repeat Twice Per Week)
Performed the day before each key session, this session increases weekly Training Stress Score (TSS) and builds endurance.
Session BreakdownWarm-up:
- 5 min @ 50-55% FTP
- 5 min @ 55-60% FTP
- 5 min @ 60-65% FTP
Main Set:
- 6 min @ 80-85% FTP
- 4 min @ 60-65% FTP
- 6 min @ 80-85% FTP
- 4 min @ 60-65% FTP
- 6 min @ 80-85% FTP
- 4 min @ 60-65% FTP
- 1 min @ 95-100% FTP
- 2 min @ 60-65% FTP (repeat for 5 rounds)
Cool-down:
- 10 min @ 60-65% FTP
- 5 min easy spin
Extensive TTE Session (Repeat Twice Per Week)
This is your key session, performed the day after an Endurance Varied session. It develops Time to Exhaustion (TTE) and FTP resilience.
Session BreakdownWarm-up:
- 20 min progressive build to 76% FTP
Main Set:
- 5x10 min efforts @ 88-94% FTP
- 3 min recovery @ 50-60% FTP between efforts
Progression Over 4 Weeks:
- Week 1: 5x10 min
- Week 2: 5x11 min
- Week 3: 5x12 min
- Week 4: 4x15 min
Cool-down:
- 5 min easy spin
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Block 2 – Weeks 5-8
For the next four weeks, the Endurance Varied and Endurance Ride sessions remain unchanged. The key session continues to progress as follows:
- Week 5: 4x15 min @ 88-94% FTP → 3x20 min @ 88-94% FTP
- Week 6: Repeat Week 5 structure
- Week 7: 3x20 min @ 88-94% FTP → 2x30 min @ 88-94% FTP
- Week 8: 2x30 min @ 88-94% FTP → 1x40 min @ 88-94% FTP
This structured progression further extends Time to Exhaustion (TTE), reinforcing FTP development while maintaining recovery balance.
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Block 3 – Weeks 9-12
For the final four weeks, Endurance Varied and Endurance Ride sessions remain unchanged. The key sessions progress as follows:
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LT2 Session (Repeat Once Per Week)
Session Breakdown
Warm-up:
- 20 min gradually raising watts to 92% FTP
Main Set:
- 5x5 min efforts @ 100-105% FTP
- 5 min recovery @ 55-60% FTP between efforts
Progression Over 4 Weeks:
- Week 9: 5x5 min with 5 min recovery
- Week 10: 5x6 min with 4 min recovery
- Week 11: 5x6 min with 3 min recovery
- Week 12: 5x8 min with 2 min recovery
Cool-down:
- 5 min easy spin
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Lactate (Production / Combustion) Session (Repeat Once Per Week)
Session BreakdownWarm-up:
- 20 min gradually raising watts to 92% FTP
Main Set:
- 30s drive @ 130-140% FTP (priming lactate production)
- Straight into 5 min @ 100-110% FTP
- Repeat 5 rounds, 2 min recovery in between @ easy spin
Progression Over 4 Weeks:
- Week 9: 30s into 5 min
- Week 10: 45s into 4 min 45s
- Week 11: 60s into 4 min
- Week 12: 90s into 3 min
Cool-down:
- 5 min easy spin
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Final Summary
This 12-week FTP plan is designed to progressively improve your FTP through structured overload and proper recovery. By following the two key sessions per week, endurance varied rides, and progressive endurance work, you will build both your FTP and fatigue resistance effectively.
This marks the completion of the FTP Plan. Follow it closely and expect to see gains in power and endurance.
