A Cycling Training Plan to Increase Your FTP and Boost Cycling Performance
- Richard Keenlyside
- Oct 6
- 4 min read
TL;DR:
Boost your cycling power with a structured training plan to increase your FTP. Using indoor cycling apps and a progressive approach, this plan from Elite Tri Coaching helps you hold higher power for longer and ride faster in races or training.
A Cycling Training Plan to Increase Your FTP
Functional Threshold Power (FTP) is the gold standard for measuring cycling performance. It represents the maximum average power you can sustain for an hour. A higher FTP means you can produce more watts over time, ride faster, and handle tough efforts with greater ease.
For many cyclists, the ultimate goal is to increase FTP through a structured and consistent cycling training plan. At Elite Tri Coaching, we’ve designed a proven programme that combines science, structure, and strategy to help you unlock your potential — whether you ride indoors on Zwift, TrainerRoad, Wahoo SYSTM, or outdoors on the road.
Why FTP Matters in Cycling Training
FTP is more than just a number; it’s a benchmark of endurance and aerobic power. It determines your training zones, pacing strategies, and even race-day performance. Increasing FTP allows you to:
Maintain higher speeds for longer durations
Climb more efficiently
Improve time trial and triathlon bike splits
Recover faster between efforts
Every watt you gain through an FTP training plan translates into real-world speed improvements.
The Science Behind FTP Training
To increase your FTP, you must train both your aerobic and anaerobic systems. This involves balancing intensity with recovery. A well-designed cycling training plan integrates endurance rides, threshold intervals, and VO₂ max sessions to gradually raise your sustainable power output.
Typical weekly structure might include:
Endurance rides: Build aerobic capacity and fat metabolism.
Sweet spot sessions: Improve muscular endurance at 88–94% of FTP.
Threshold intervals: Target your FTP directly, pushing it upwards.
VO₂ max workouts: Enhance your body’s ability to process oxygen.
Recovery rides or rest days: Essential for adaptation and preventing overtraining.
Indoor cycling apps such as Zwift, TrainerRoad, and Wahoo SYSTM offer ready-made FTP progression plans, which can be customised under the guidance of a qualified triathlon coach like Richard Keenlyside.
Indoor Cycling Apps for FTP Development
Indoor cycling apps have revolutionised the way athletes train. They provide structure, motivation, and data tracking in a controlled environment.
Top choices include:
Zwift: Offers interactive workouts, group rides, and power-based training plans.
TrainerRoad: Focuses on evidence-based structured training for FTP development.
Wahoo SYSTM: Combines strength, yoga, and mental training with power-based sessions.
These platforms allow you to measure progress precisely, maintain training consistency regardless of the weather, and follow a structured cycling training plan to increase your FTP.
(Our External References: TrainerRoad FTP Guide, Zwift Workouts)
How Elite Tri Coaching Can Help You Increase FTP
At Elite Tri Coaching, we go beyond standard app-based plans. Each athlete receives a personalised programme that aligns with their goals, available time, and current fitness level. Richard Keenlyside’s coaching philosophy combines data-driven analysis with individualised support, ensuring every session counts.
Our FTP training plan approach includes:
Baseline and periodic FTP testing to track progress
Custom workout prescription based on your data
Nutritional guidance to fuel training and recovery
One-to-one feedback and adaptation when life gets busy
Our bespoke service ensures you’re not just following a plan, you’re following your plan, designed to make you faster, stronger, and more efficient.
Example 4-Week FTP Booster Plan (Sample)
Week 1:
1 x FTP test
2 x Sweet Spot sessions (3x10min @ 90% FTP)
1 x Endurance ride
Week 2:
2 x Threshold sessions (4x8min @ 100% FTP)
1 x VO₂ max workout (5x3min @ 115% FTP)
1 x Recovery ride
Week 3:
1 x Long endurance ride
1 x Sweet Spot session
1 x VO₂ max workout
Week 4 (Recovery):
2 x easy rides or complete rest
1 x FTP re-test to measure gains
Even this short cycle can lead to noticeable improvements when performed consistently with proper recovery and nutrition.
Common Mistakes When Trying to Increase FTP
Overtraining: More isn’t always better; rest is key to adaptation.
Neglecting nutrition: Fueling poorly limits performance gains.
Ignoring technique: Cadence, position, and breathing affect power output.
Skipping FTP testing: Without measurement, you can’t manage improvement.
A structured cycling training plan eliminates guesswork, enabling you to train smarter and avoid burnout.
FAQs
1. How long does it take to increase my FTP? Most cyclists can see measurable improvements within 6–8 weeks with consistent training and proper recovery.
2. Do I need a smart trainer for FTP training? While not essential, a smart trainer enhances accuracy and training control, particularly when used with indoor cycling apps.
3. Can beginners follow an FTP plan? Absolutely. Plans are scalable and can be adjusted to your starting level by a professional coach.
4. Should I train indoors or outdoors? Both are effective. Indoor cycling offers precision and convenience, while outdoor rides add variety and real-world conditions.
Final Thoughts
A cycling training plan to increase your FTP is one of the smartest investments you can make as a cyclist or triathlete. Whether your goal is to conquer climbs, race faster, or enjoy stronger rides, structured training delivers results.
With Elite Tri Coaching, you’ll gain the guidance, accountability, and expertise needed to turn your effort into measurable progress. Richard Keenlyside’s approach blends proven performance science with personalised support, helping every rider reach their potential.
Richard Keenlyside is a certified Triathlon Coach with extensive experience. For inquiries, please reach out via https://www.elitetricoaching.com/contact or email hello@elitetricoaching.com.
Additionally, you can subscribe to the newsletter at Elite Tri Coaching at https://www.elitetricoaching.com.
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