You are in good shape, but you aspire to reach a higher level. Maybe you are preparing for a sporting event or a Gran Fondo? Or perhaps you simply want to feel more power and endurance during your weekend rides? Maybe you are looking to maintain your fitness during the winter. Whatever your motivation, improving your Functional Threshold Power (FTP) is one of the most reliable indicators of progress as a cyclist.

SCIENCE-BASED AND PERIODIZED PROGRAM
This progressive training plan is designed using proven methods, adhering to fundamental principles of exercise physiology. It includes over-under intervals and progressive climbs to keep the athlete engaged and avoid monotony associated with maintaining a constant intensity for extended periods.

Each session comes with detailed information on the energy systems being targeted, helping you understand the interaction between the ATP and phosphocreatine (ATP-PC) system, anaerobic glycolysis, and aerobic pathways (tricarboxylic acid cycle, electron transport chain, and beta-oxidation).

TSS-BASED SESSIONS
The Training Stress Score (TSS) is a composite indicator assessing overall training load by considering both duration and intensity of a session.

The sessions in this program focus on intensity rather than volume, as it is the most reliable method to predict acute training load (fatigue), chronic load (fitness), and training stress balance, known as ATL, CTL, and TSB.

The weekly TSS progression is planned gradually and realistically to maximize benefits and adaptations over the weeks of the plan.

TRAINING PLAN COMPATIBILITY
Each session is created using the TrainingPeaks Workout Builder tool, facilitating export to platforms such as Zwift, TrainerRoad, Garmin or Wahoo devices, or any application of your choice.