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.
Advanced · 10 weeks · ~36h total · TSS 1420
Week 1 2 sessions · ~1.8h · TSS 71 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.
Week 2 3 sessions · ~3.1h · TSS 110 Base
Week 3 3 sessions · ~3.8h · TSS 134 Base
Week 4 3 sessions · ~4.3h · TSS 154 Base
Week 5 3 sessions · ~4.3h · TSS 147 Build 1
Week 6 4 sessions · ~5.2h · TSS 218 Build 1
Two hard sessions this week (tempo and block) — ride the easy day between them, don’t stack them back to back.
Week 7 2 sessions · ~1.6h · TSS 60 Recovery
Lighter week to absorb the last block — keep everything easy.
Week 8 3 sessions · ~5h · TSS 205 Build 2
Week 9 4 sessions · ~5.3h · TSS 264 Build 2
Block and VO2max in the same week — again, keep the easy day between them.
Week 10 2 sessions · ~2.1h · TSS 57 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.