The FTP Builder Training Plan - Beginner

- 4-week plan - 4-6 hours per week total training time (Max volume in a week 5hr 12mins)

- This plan is inclusive of a testing week before and after - this allows for accurate measuring of improvement.

- Testing protocols include a 20-minute test + Endurance baseline test.

- A power meter and HR monitor are recommended for this plan. At least one is a necessity.

This plan is perfect for anyone looking to gain cycling fitness in the 20-minute to 1-hour power range and improve endurance + energy efficiency. Like all our programs, this training plan is science-based and incorporates weekly progressive overload.

Using a mixture of Z2 and sub-threshold training sessions, the benefits of this plan are:

- Increased lactate threshold (LT1) - ride at a higher intensity with reduced lactate accumulation, delaying the onset of fatigue and enhancing overall endurance performance.

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

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