Training plan

FTP training plan

Raise your functional threshold power with a focused sweet spot and threshold progression.

⏱ 8 weeksRiders who want a higher sustainable power and can train 4 to 8 focused hours a week.

Overview

FTP is the power you can hold for roughly an hour, and it responds best to a concentrated block of sweet spot and threshold work. The plan adds a little more time near threshold each week, with recovery built in so you adapt instead of digging a hole.

Eight weeks is a proven length. Test, build sweet spot for a few weeks, push to threshold and a touch of VO2 max, recover, then retest. Most consistent riders see a clear FTP bump over a well-run block.

How the plan is structured

Test and sweet spot

Weeks 1-3

Set FTP, then build sweet spot volume (88-94%).

Threshold build

Weeks 4-6

Longer threshold intervals plus a weekly VO2 session.

Recover and retest

Weeks 7-8

Cut load to absorb the work, then retest FTP.

A sample training week

MonRest

TueSweet spot 3-4x12 min (88-94% FTP)

WedEndurance 60-75 min (zone 2)

ThuThreshold 2x20 min (95-105% FTP)

FriRest or easy spin

SatVO2 max 5-6x3 min (110-120% FTP)

SunLong endurance 2-3 h

Key workouts

Sweet spot progression

Start around 3x12 min and add time each week. The best return on limited training hours.

Over-unders

3 sets of 3 min at 95% then 1 min at 105%, to raise your tolerance right around threshold.

VO2 max intervals

5 to 6 sets of 3 min at 110-120% FTP, to lift the ceiling that FTP sits under.

Tips to get it right

Test the same way each time (same protocol, same conditions) so your FTP changes are real and not noise.
Progress by adding minutes at intensity, not by riding every interval harder. Overload, then recover.
Keep one truly easy day between hard sessions. FTP gains happen during recovery, not just the intervals.

Frequently asked questions

How much can I increase my FTP in 8 weeks?

It depends on your training history. Newer or detrained riders see the biggest jumps, while well-trained riders gain more slowly. A structured 8-week block reliably moves FTP for most consistent riders.

How do I test my FTP?

Common options are a 20-minute test (take about 95% of your average power) or a ramp test. The key is to use the same protocol each time so results compare.

Sweet spot or threshold for FTP?

Both. Sweet spot builds volume with manageable fatigue; threshold and over-unders push the specific adaptation. This block starts with sweet spot and progresses into threshold.

Related training plans

Gran fondo plan →Century (100 mi) plan →

Want the deeper background? Read the full FTP training plan article.

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