Cycling FTP Builder – 8 Weeks
From sweet spot to threshold: 8 weeks to raise your FTP
8
weeks
4
sessions/week
Four sessions a week for 8 weeks: sweet spot then threshold, alternating VO2max and Tabata, a weekly long ride and an FTP test to finish.
What's inside?
This block raises your threshold power step by step. Weeks 1-4 build volume at sweet spot (3 × 12 minutes), then weeks 5-8 move up to threshold (2 × 20 minutes). Thursdays alternate VO2max 30/30 and Tabata to lift your aerobic ceiling, with the occasional sprint session.
Saturday's long ride keeps your endurance ticking over and Sunday stays easy. Week 4 is a deload, and week 8 ends with a 20-minute FTP test to measure your progress. Ride on a home trainer or outdoors.
- Weeks 1-3 – Sweet spot: 3 × 12 minutes at 88-94% of FTP, alternating VO2max 30/30 and Tabata, long ride from 90 minutes to 2 hours.
- Week 4 – Deload: reduced volume, short sprints to stay sharp.
- Weeks 5-7 – Threshold: 2 × 20 minutes at 95-100% of FTP, VO2max work, long ride up to 2 h 15.
- Week 8 – Taper and test: sprints, a short ride, then a 20-minute FTP test on Saturday.
- 4 sessions a week: Tuesday, Thursday, Saturday (long ride) and Sunday (recovery).
Which events does the sequence plan?
- Day 1Week 1 – Sweet spot 3 × 12Cycling
- Day 3Week 1 – VO2max 30/30Cycling
- Day 5Week 1 – Long endurance rideCycling
- Day 6Active recoveryCyclingRepeats until day 55
- Day 8Week 2 – Sweet spot 3 × 12Cycling
- Day 10Week 2 – Bike TabataCycling
- Day 12Week 2 – Long endurance rideCycling
- Day 15Week 3 – Sweet spot 3 × 12Cycling
- Day 17Week 3 – VO2max 30/30Cycling
- Day 19Week 3 – Long endurance rideCycling
- Day 22Week 4 – Sweet spot 2 × 12 (deload)Cycling
- Day 24Week 4 – Sprints 8 × 10 sCycling
- Day 26Week 4 – Endurance ride (deload)Cycling
- Day 29Week 5 – Threshold 2 × 15Cycling
- Day 31Week 5 – Bike TabataCycling
- Day 33Week 5 – Long endurance rideCycling
- Day 36Week 6 – Threshold 2 × 20Cycling
- Day 38Week 6 – VO2max 30/30Cycling
- Day 40Week 6 – Long endurance rideCycling
- Day 43Week 7 – Threshold 2 × 20Cycling
- Day 45Week 7 – Bike TabataCycling
- Day 47Week 7 – Long endurance rideCycling
- Day 50Week 8 – Sprints 8 × 10 sCycling
- Day 52Week 8 – Short endurance rideCycling
- Day 54Week 8 – 20-minute FTP testCycling
How does the weekly load evolve?
Linked session: Sweet Spot Ride – 3 × 12 MinutesVO2max Ride – 30/30Endurance Ride – 90 MinutesActive Recovery Ride – 30 MinutesBike Tabata – 25 MinutesCycling Sprints – 8 × 10 SecondsThreshold Ride – 2 × 20 Minutes
When would you start?
Who is it for?
Intermediate cyclists and triathletes who already ride regularly and want to raise their FTP in a structured way.
Who is it not for?
Beginners, riders without a known FTP, or anyone who cannot train four times a week.
What do you need before starting?
A power meter or smart trainer, and a recent FTP (tested within the last 6 weeks). Already riding 3-4 times a week, including a 90-minute ride.
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