This cycling specific plan was created to help beginning cyclists increased their FTP. FTP is functional threshold power, or how much power you can hold over a 1 hour time trial. Within this 12 week program you will not be doing a full 1 hour time trial, but a 20min time trial to estimate FTP. You will perform an FTP test 3x over the 12 weeks. There are 3 rides each week, with most weeks holding around 3 hours a week. One of the keys to developing greater power and efficiency as an athlete is consistency on the bike. In order to see gains in your FTP, shoot to hit every ride over the 12 weeks.

This plan was created for those who don't have access to a power meter. So you will be using your HR as a guide. You won't be able to tell your exact gains unless you do this ride outside and you use distance completed as a guide. That's ok, you'll still get stronger and faster.