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FTP Booster

Raise your FTP over 10 weeks: a gradual build from aerobic base to tempo, block and VO2max work, bookended by an FTP test so you can measure your progress. Weeks with two hard sessions always separate them with an easy ride.

10 weeks · ~39h total · TSS 1439

Send every week of this plan to your Intervals.icu calendar in one go, starting from the date below (each week's sessions are spread across that week — you can move individual dates on Intervals.icu afterwards).
Week 1 2 sessions · ~1.8h · TSS 65
Preparation

Start with an FTP test so the rest of the plan is dialled in to your real numbers, and so you have a baseline to compare against at the end.

Quality FTP Test (20min effort) 1h 15m TSS 58 Recovery Recovery Ride 30min 0h 30m TSS 7
Week 2 3 sessions · ~3.4h · TSS 113
Base
Endurance Endurance Ride 1h 25min 1h 25m TSS 53 Recovery Recovery Ride 1h 1h 0m TSS 13 Quality Combi tempo-endurance training 1h 0m TSS 47
Week 3 3 sessions · ~4h · TSS 134
Base
Endurance Endurance Ride 1h 30min 1h 30m TSS 56 Recovery Recovery Ride 1h 15min 1h 15m TSS 14 Quality Combi tempo-endurance training 1h 15m TSS 64
Week 4 3 sessions · ~5.3h · TSS 180
Base
Endurance Endurance Ride 1h 55min 1h 55m TSS 74 Recovery Recovery Ride 1h 30min 1h 30m TSS 15 Quality Combi tempo-endurance training 1h 55m TSS 91
Week 5 3 sessions · ~3.5h · TSS 149
Build 1
Endurance Endurance Ride 2h 2h 0m TSS 79 Recovery Recovery Ride 30min 0h 30m TSS 7 Quality Tempo Intervals 10x3min 1h 0m TSS 63
Week 6 4 sessions · ~5h · TSS 215
Build 1

Two hard sessions this week (tempo and block) — ride the easy day between them, don’t stack them back to back.

Endurance Endurance Block 50min at 70% FTP 1h 15m TSS 54 Quality Combi tempo-endurance training 1h 30m TSS 75 Recovery Recovery Ride 1h 1h 0m TSS 13 Quality Combi threshold-tempo training 1h 15m TSS 73
Week 7 2 sessions · ~2.5h · TSS 59
Recovery

Lighter week to absorb the last block — keep everything easy.

Recovery Recovery Ride 1h 15min 1h 15m TSS 14 Endurance Endurance Block 50min at 65% FTP 1h 15m TSS 45
Week 8 3 sessions · ~5.9h · TSS 215
Build 2
Endurance Endurance Ride 2h 30min 2h 30m TSS 99 Recovery Recovery Ride 1h 30min 1h 30m TSS 15 Quality Combi threshold-endurance training 1h 55m TSS 101
Week 9 4 sessions · ~4.8h · TSS 238
Build 2

Block and VO2max in the same week — again, keep the easy day between them.

Endurance Endurance Intervals 3x9min 1h 0m TSS 39 Quality Combi threshold-endurance training 1h 55m TSS 117 Recovery Recovery Ride 30min 0h 30m TSS 7 Quality Combi vo2max-endurance training 1h 25m TSS 75
Week 10 2 sessions · ~2.3h · TSS 71
Taper & Test

Ease off completely so you arrive fresh for the retest — compare it to your week 1 result to see how far you’ve come.

Recovery Recovery Ride 1h 1h 0m TSS 13 Quality FTP Test (20min effort) 1h 15m TSS 58