This 8 week plan utilises key power workouts to help you build your Functional Power. I have used it successfully with countless athletes I work with around the World, and it cuts out most of the fluff typically found in generic FTP plans. I would recommend that the mid-week sessions are done on the trainer and the weekend sessions, particularly the Sunday rides be done outdoors. All the plans are written utilising Training Peaks structured workout features which means it is easily exported to your device so that you know what you are doing at all times. It is also easily exported to Zwift or other online training programs. Be sure to update your zones once you complete the initial test. The program revolves around 4 key sessions per week:

Tuesdays - FTP focus

Thursdays - Vo2 and anaerobic

Saturdays - Sweet spot and muscular endurance

Sundays - Longer aerobic mileage with steady state work

It is a plan that demands and rewards hard work - but if you want to go to the next level in your training, this is the sort of work that matters. Included are notes on improving strength and flexibility at home on the non-riding days. The plan can be used by any level of athlete, although if you are a beginner, you may find the longer mileage on the Sundays a bit too advanced and if so, do not go beyond 3 hours. I am confident that you will still see significant increases as a beginner.

Enjoy and good luck. Any questions or feedback, you can reach me at chris@pb3.com.au