FTP Builder
training plan

Cycling is not all about FTP, but it is a good training marker. Build your endurance and improve your fitness for the longer efforts required in cycling with the FTP training plan.

Plans starting from $2.50/week

Choose your FTP training plan level

The perfect plan for building your endurance base and strength over long efforts. Improve your strength in racing, TTs or simply up your local climbs.

Beginner

Starting from

$9.95

  • 4 – 12-week plan options
  • 4 – 5 Sessions per week
  • 4 – 6 hours weekly training load
  • Longest workout – 1hr 30mins

From just $2.50 per week!

Choose Plan

Intermediate

Starting from

$11.95

  • 4 – 12-week plan options
  • 5 – 6 Sessions per week
  • 6 – 8 hours weekly training load
  • Longest workout – 3hr

From just $3.00 per week!

Choose Plan

Advanced

Starting from

$13.95

  • 4 – 12-week plan options
  • 5 – 6 Sessions per week
  • 8 – 10 hours weekly training load
  • Longest workout – 4hr

From just $3.50 per week!

Choose Plan

What’s in the plan?

Training Fundamentals
Like all of our programs, this science-based training plan incorporates weekly progressive overload.

Inclusive of Testing
The plans are inclusive of a testing week before and after – this allows for accurate measuring of improvement.

Tests
Testing protocols include a 20-minute test + endurance baseline test.

The benefits

Increase Lactate Threshold (LT1)
Ride at a higher intensity with reduced lactate accumulation, delaying the onset of fatigue and enhancing overall endurance performance.

Increase FTP
Improve your maximum 1-hr power output + Watts per kg (W/kg).

Increase Endurance
Improve energy efficiency by increasing your ability to use fat as a fuel source and sustain higher power output for longer periods.

Steps to start your training plan

CLICK the LINK of your chosen plan and purchase

1

Activate your free TrainingPeaks™️ account

2

Load your plan in the TrainingPeaks™️ app

3

workout, analyze and track your progress

4

Frequently Asked Questions about the FTP Training Plan

Yes. I appreciate that the days each session is set on won’t necessarily suit your schedule. The training plans build in enough recovery so you can easily swap the sessions/days around each week to suit your availability. However, I’d recommend you try and avoid back-to-back days of intense or high TSS sessions.

If you opt for a TrainingPeaks Premium account, you can even drag & drop your workouts onto different days as well.

Pssst… If you want 20% off a premium TrainingPeaks account for 1 year, you can find one pretty easily with a quick Google.

Each plan includes the same key sessions and training methodology. Simply pick the plan that best suits your schedule and available training hours. No matter the amount of hours you can do, each plan will increase your strength in your target area or event.

If the training plan you purchase isn’t what you expected – you’re protected by TrainingPeaks’ refund policy. This allows you to switch to another that I offer for the same value, within 14 days.

Several of the training plans include testing weeks or similar and these appear in the plan length on TrainingPeaks (e.g. 8-week for a 6-week plan). The plan length stated here is the number of training weeks! The testing weeks are in place so you can measure your improvement from the training.

Yes. But, you can get an account for FREE and access all Caboose Cycle Coaching plans through it. Sign up for a free account here.

There are a few reasons the plans are purchased through TrainingPeaks:

  1. The plan is simply uploaded to your account and training calendar – making it super easy to get started.
  2. You can connect your devices (Garmin, Wahoo, Zwift etc) and send all your sessions to it.
  3. You are protected by their already established payment processing and security – I don’t hold or store any of your payment details.
  4. You are protected by the TrainingPeaks refund policy – if you don’t like the training plan, you can switch to another that’s offered.

It’s generally recommended you have a power meter and heart rate monitor. This is so you can get the most out of your chosen training plan. These devices provide an accurate measure of performance in real time and help track performance and fitness over the training period.

Functional Threshold Power (FTP) Training

Functional Threshold Power (FTP) is one of the most critical performance metrics for cyclists. It represents the highest power output you can sustain for about an hour and serves as a benchmark for training intensity. Improving your FTP can lead to significant performance gains, allowing you to ride faster, climb stronger, and sustain high efforts for longer durations.

The FTP Builder Training Plan is designed to help cyclists of all levels improve their FTP through structured, science-based training methods. Whether you are looking to enhance your endurance or improve your time trial performance, this plan provides the key workouts needed to boost your power on the bike.

What is FTP?

FTP, or Functional Threshold Power, is a measure of the maximum power output you can sustain for an extended period without fatiguing. As a result, it serves as an important indicator of endurance and cycling fitness. FTP is often tested using:

  • The 20-Minute Test: A rider performs a maximal 20-minute effort, and the average power is multiplied by 0.95 to estimate FTP.
  • The Ramp Test: A progressively harder effort where power increases in small increments until exhaustion, providing an estimate of FTP.
  • Longer Time Trials: Some riders use their best 40- to 60-minute effort as a real-world measure of FTP.

Knowing your FTP allows you to train more effectively by targeting specific power zones to improve endurance, strength, and race performance.

How to Increase FTP

Boosting your FTP requires a structured approach that includes endurance training, interval sessions, and recovery. Here are the key elements of an FTP improvement strategy:

1. Structured Training

A progressive training plan is essential for raising FTP. This involves gradually increasing training intensity and duration to challenge your aerobic and muscular endurance.

  • Sweet Spot Training (88-94% of FTP): This is one of the most effective ways to improve FTP. Training in this range builds endurance while maintaining a manageable level of fatigue.
  • Threshold Training (95-105% of FTP): Training at or slightly above FTP helps improve your ability to sustain higher power outputs for longer periods.
  • VO2 Max Workouts (>105% of FTP): Short, intense efforts improve aerobic capacity and help push FTP higher.

2. Endurance Base Training

Before focusing on FTP-specific efforts, it’s crucial to build a strong endurance base. Long, steady rides at low intensity improve aerobic efficiency, allowing you to sustain power for longer durations.

  • Aim for 2-4-hour endurance rides at 55-75% of FTP.
  • Incorporate long climbs or rolling terrain to develop strength and stamina.
  • Consistency is key—regular endurance training sets the foundation for high-intensity FTP work.

3. Training Consistency and Recovery

Increasing FTP is not just about pushing harder—it’s about balancing training load with recovery.

  • Stick to a structured plan with progressive overload.
  • Ensure proper recovery by including rest days and easy rides.
  • Prioritize sleep and nutrition to support adaptation and performance gains.

When to Take an FTP Test

Regular FTP testing ensures that you are training at the correct intensity and tracking improvements. It is recommended to assess FTP every 4-6 weeks. If the FTP Builder Training Plan you choose is on the longer side, regular tests are periodically added throughout, while also ensuring adequate recovery time.

  • After a training block: If workouts feel easier or you complete intervals with less fatigue, your FTP may have increased.
  • Before starting a new training phase: This ensures that your training zones are correctly set.
  • If performance plateaus: If progress stalls, an FTP test helps identify whether adjustments are needed in training.

Why FTP Training Plans Work

A structured training plan removes the guesswork from your training, ensuring consistent progress. The FTP Builder Training Plan includes:

  • Progressive overload to systematically increase training intensity.
  • Structured interval sessions designed to target FTP improvements.
  • Built-in testing weeks to track progress and adjust power zones accordingly.
  • Flexibility to fit into your schedule while maintaining proper recovery.

By following a structured plan, cyclists can steadily improve their FTP, leading to better endurance, stronger climbs, and improved race performance.

Improving your FTP is a key component of becoming a stronger and more efficient cyclist. By following a structured training plan that incorporates endurance training, threshold workouts, and VO2 max efforts, you can steadily increase your power output and overall cycling performance.

Overall, the FTP Builder Training Plan provides a science-based approach to boosting FTP, helping you achieve your cycling goals. Start your journey today and experience the benefits of structured training.

FTP Training Plans

Have a question about training plans?

Whether you’re curious about what training programs include, want to know more about me or anything else, I’m here to answer any questions.

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