Whether you're preparing for your first FTP test or looking to break through a plateau, this comprehensive 8-week training plan will systematically improve your Functional Threshold Power. Based on proven periodization principles, this plan has helped thousands of cyclists increase their FTP by an average of 15 watts.
Quick Overview
- • Week 1-2: Base Building & Initial Test
- • Week 3-4: Sweet Spot Development
- • Week 5-6: Threshold Focus
- • Week 7: Taper & Peak
- • Week 8: Final FTP Test
Pre-Training Assessment
Before starting this plan, ensure you meet these prerequisites:
- ✓ Currently cycling 3+ times per week
- ✓ Have completed at least one FTP test previously
- ✓ Access to power meter or smart trainer
- ✓ Can dedicate 5-8 hours per week to training
Week 1: Base Building & Baseline Test
Training Schedule
Weekly TSS: 350-400 | Focus: Establish baseline FTP
Week 1 Key Workout: Baseline FTP Test
Saturday FTP Test Protocol:
- 1. Warm-up (20 min): Easy spin, gradually increase intensity
- 2. Calibration (5 min): 5 minutes at expected FTP pace
- 3. Recovery (10 min): Easy spin
- 4. Main Test (20 min): All-out sustainable effort
- 5. Cool-down (15 min): Easy recovery spin
Calculate FTP: Average Power × 0.95 = New FTP
Week 2: Aerobic Development
Training Schedule
Weekly TSS: 400-450 | Focus: Build aerobic base
Week 3-4: Sweet Spot Development
Week 3 Focus Workouts
Tuesday: Sweet Spot Progression
- • Warm-up: 15 minutes easy
- • Main Set: 3x15 min @ 88-93% FTP (5 min recovery)
- • Cool-down: 10 minutes easy
Thursday: Over-Under Intervals
- • Warm-up: 15 minutes progressive
- • Main Set: 3x12 min (2 min @ 95% / 2 min @ 105% FTP)
- • Cool-down: 15 minutes easy
Saturday: Long Sweet Spot
- • Warm-up: 20 minutes Zone 2
- • Main Set: 60 min @ 85-90% FTP
- • Cool-down: 20 minutes easy
Week 4: Sweet Spot Peak
Increase sweet spot duration while maintaining intensity:
- Tuesday: 2x25 min @ 90% FTP
- Thursday: 4x10 min @ 95% FTP
- Saturday: 75 min @ 85-88% FTP
- Sunday: Mid-Test: 2x8 min @ 105% FTP (assess progress)
Weekly TSS: 500-550 | Expected FTP Gain: 3-5%
Week 5-6: Threshold Intensive Block
Week 5: Threshold Introduction
Key Workouts
- Tuesday: 4x8 min @ 100% FTP
- Thursday: 3x12 min @ 95-100% FTP
- Saturday: 2x20 min @ 95% FTP
Recovery Focus
- • 2 full rest days
- • Minimum 48hrs between hard sessions
- • Extra protein intake (1.6g/kg)
Week 6: Threshold Peak
Tuesday: Threshold Ladder
- • 5 min @ 90% FTP
- • 5 min @ 95% FTP
- • 5 min @ 100% FTP
- • 5 min @ 105% FTP
- • 5 min @ 100% FTP
- • 5 min @ 95% FTP
3 min recovery between efforts
Thursday: Race Simulation
45 minutes @ 92-98% FTP with surges every 5 minutes to 110% for 30 seconds
Sunday: Progress Test
10-minute test @ maximum sustainable power (multiply by 0.90 for estimated FTP)
Week 7: Taper & Sharpening
Reduced Volume, Maintained Intensity
Cut volume by 40% while keeping intensity high to arrive fresh for final test:
Taper Tips:
- • Maintain normal eating habits
- • Extra sleep (8-9 hours)
- • Light stretching daily
- • Stay hydrated
Week 8: Final FTP Test Week
Test Week Protocol
Pre-Test Days (Mon-Wed)
- Monday: Complete rest
- Tuesday: 30 min easy with 3x30s sprints
- Wednesday: 20 min recovery spin
Test Day Prep (Thursday)
- • Normal breakfast 3 hours before
- • Caffeine 45 min before (if used to it)
- • Carb drink during warm-up
- • Check equipment night before
Thursday: Final 20-Minute FTP Test
Expected Results & Progress Tracking
Typical FTP Improvements
Nutrition Strategy for FTP Improvement
Daily Nutrition
- • Carbs: 5-7g per kg body weight
- • Protein: 1.6-2.0g per kg
- • Fat: 1.0-1.2g per kg
- • Hydration: 35ml per kg + sweat losses
Workout Fueling
- • Pre: 1-2g carbs/kg 2hrs before
- • During: 60-90g carbs/hour for 2hr+
- • Post: 1.2g carbs/kg within 30min
- • Recovery: 20-25g protein post-ride
Common Mistakes to Avoid
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1. Starting too hard in Week 1
Build gradually - the first 2 weeks should feel easy
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2. Skipping recovery days
Adaptation happens during rest, not training
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3. Testing too frequently
Limit to 3 tests over 8 weeks for best results
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4. Ignoring nutrition
Fuel properly or risk underperformance
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5. Poor pacing in test
Start conservatively, build to target in first 5 minutes
Equipment & Setup Tips
Indoor Setup
- ✓ Smart trainer or power meter
- ✓ Fan(s) for cooling
- ✓ ERG mode OFF for tests
- ✓ Same time of day for consistency
- ✓ TrainerRoad, Zwift, or similar
Outdoor Testing
- ✓ Steady climb 5-7% grade
- ✓ Minimal traffic/intersections
- ✓ Same route each test
- ✓ Check weather conditions
- ✓ Power meter calibrated
Post-Plan: What's Next?
After completing this 8-week plan and your final FTP test:
Option 1: Maintain & Refine
2-3 weeks easy, then repeat focusing on weak areas
Option 2: Race Preparation
Transition to race-specific training using new FTP zones
Option 3: VO2 Max Block
4-week VO2 max focus to raise ceiling for future FTP gains
Option 4: Base Building
8-12 weeks Zone 2 focus for long-term development
Ready to Start Your FTP Journey?
Calculate your current FTP and training zones with our free calculator to begin this plan with accurate power targets.
Calculate Your FTP →Frequently Asked Questions
Can I do this plan without a power meter?
While possible using heart rate zones, a power meter or smart trainer provides much more accurate training and testing. Consider borrowing or renting one for the 8 weeks.
What if I miss a workout?
Don't try to make up missed workouts. Simply continue with the plan. If you miss more than 2 key sessions in a week, repeat that week.
Should I adjust if I'm not recovering?
Yes! Add extra recovery days or reduce intensity by 5-10% if you're consistently fatigued. Better to undertrain than overtrain.
Can I combine this with other training?
Light cross-training (swimming, yoga) is fine on recovery days. Avoid running or heavy strength training during the threshold weeks (5-6).
What's the best time of year for this plan?
Ideally, complete this during base season (winter) or 8-12 weeks before your goal event. Avoid during peak racing season.
Download This Plan
Get the complete 8-week FTP training plan as a PDF with daily workouts, nutrition guide, and progress tracking sheets.