This is a cycling ONLY plan for athletes looking to IMPROVE their cycling functional threshold power.
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Every workout in this plan is compatible with Zwift, TrainerRoad, and Rouvy
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This plan is on the lower volume, the weekly average hours on the bike is 6-7 hours and on recovery weeks goes less than 6 hours and on bigger weeks goes slightly more than 7 hours a week.
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You can add more endurance rides on Sunday's if you choose, but its very important to keep the Sunday rides under 70% of FTP
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This plan moves in 4 week blocks and changes the focus of training from Tabatta style intervals, to longer vo2 max efforts, into a HARD blocked threshold block.
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If you are looking to see improvements in your FTP in 12 weeks, this plan will do exactly that.