Ride and Grind
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FTP Booster

Raise your FTP over 8 weeks: a build from aerobic base to tempo, block and VO2max work. Weeks with two hard sessions always separate them with an easy ride.

Advanced · 8 weeks · ~32h total · TSS 1523
Week 1 Base 3 sessions · ~3.2h · TSS 160
Endurance Week 1.1 - Endurance training (1.5h) 1h 30m TSS 62 Recovery Recovery Intervals 4x2min 44 min TSS 50 Quality Week 1.4 - Cadence training 1h TSS 48
Week 2 Base 3 sessions · ~4.3h · TSS 214
Endurance Week 10.4 - Endurance training (2h) 2h TSS 83 Recovery Recovery Intervals 3x40sec 47 min TSS 56 Quality #017 Cadence training 1h 30m TSS 75
Week 3 Build 1 3 sessions · ~4.2h · TSS 189
Endurance Week 11.1 - Endurance training (2h) 2h TSS 83 Recovery Recovery Ride (12 stages) 41 min TSS 38 Quality Week 9.3 - Tempo endurance training (1.5h) 1h 30m TSS 68
Week 4 Build 1 4 sessions · ~5.7h · TSS 276

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

Endurance Week 1.3 - Endurance training (1.5h) 1h 30m TSS 62 Quality Tempo Ride (40 stages) 2h TSS 102 Recovery Recovery Ride (12 stages) (2) 41 min TSS 38 Quality Week 3.5 - Block training (1.5h) 1h 30m TSS 74
Week 5 Recovery 2 sessions · ~1.7h · TSS 113

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

Recovery Recovery Intervals 5x40sec 41 min TSS 51 Endurance Endurance Ride (37 stages) 1h TSS 62
Week 6 Build 2 3 sessions · ~4.7h · TSS 238
Endurance Week 11.5 - Endurance training (2h) 2h TSS 83 Recovery Recovery Intervals 5x40sec (2) 41 min TSS 51 Quality Week 9.5 - Block training (2h) 2h TSS 104
Week 7 Build 2 4 sessions · ~6.3h · TSS 285

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

Endurance Week 1.5 - Endurance training (1.5h) 1h 30m TSS 62 Quality #028a Block training 2h 30m TSS 133 Recovery Free Ride 50min (3) 50 min TSS 0 Quality #033 VO2max training 1h 30m TSS 90
Week 8 Taper & Test 2 sessions · ~1.9h · TSS 48

Short and sharp — arrive fresh for an FTP test at the end of the week.

Quality Week 10.3 - Tempo endurance training (1h) 1h 5m TSS 48 Recovery Free Ride 50min (7) 50 min TSS 0