Improve Your FTP and Time Trial Performance: The Ultimate 8-Week Plan for Cyclists

TL;DR:

An 8-week advanced plan designed to improve FTP and time trial performance, combining structured workouts, progressive overload, and professional coaching insights from Elite Tri Coaching. Learn how a tailored triathlon coaching approach can help you break performance plateaus and achieve your best results yet.

Improve Your FTP and Time Trial Performance with Elite Tri Coaching

Functional Threshold Power (FTP) is the cornerstone of cycling performance. Whether preparing for a 40km time trial or the bike leg of an Ironman triathlon, improving your FTP can significantly enhance speed, endurance, and race-day confidence.

At Elite Tri Coaching, Richard Keenlyside delivers professional triathlon coaching that combines science-based programming, smart recovery strategies, and advanced time trial training methods — ensuring every watt you produce counts.

Our Program: Enhance Your FTP - Advanced Time Trial (8 Weeks)

Understanding FTP and Why It Matters

FTP, or Functional Threshold Power, represents the maximum average power a cyclist can sustain for one hour. It’s a key metric used to determine training zones and guide intensity for both indoor and outdoor sessions.

A higher FTP allows you to ride faster at a lower relative effort — an essential advantage in time trial training and triathlon performance. Elite athletes consistently test and retest FTP to monitor progress and optimise training focus.

The 8-Week Advanced Plan to Improve FTP

The 8-week FTP improvement plan is designed for committed cyclists and triathletes aiming to make measurable performance gains. Inspired by structured approaches such as those seen in the TrainingPeaks Improve Your FTP Time Trial Advanced 8-Week Plan, this programme is ideal for those ready to push their limits.

Weeks 1–2: Building the Aerobic Engine

The opening phase focuses on enhancing aerobic capacity through endurance rides and tempo intervals. Riders spend time just below threshold power, developing the foundation for higher-intensity work later.

• 3–4 structured rides per week

• Endurance rides at 65–75% of FTP

• Tempo efforts at 80–85% FTP for 10–15 minutes each

This phase also emphasises correct bike position for time trial performance, ensuring aerodynamic efficiency without sacrificing comfort.

Weeks 3–5: Threshold Development and Over-Under Sessions

These weeks target FTP progression with sweet spot intervals and over-under training. The combination challenges both aerobic and anaerobic systems, improving the body’s ability to tolerate lactic build-up.

Typical sessions include:

• Sweet spot intervals (88–94% FTP) for sustained power development

• Over-under efforts alternating between 95% and 105% FTP

• Recovery rides for adaptation and glycogen replenishment

At Elite Tri Coaching, athletes also integrate brick sessions for triathlon-specific conditioning — combining cycling with short runs to build race-day readiness.

Weeks 6–7: Power Building and Time Trial Simulation

With the foundation built, focus shifts to VO2 max intervals and threshold simulations. These high-intensity workouts improve oxygen uptake and mental resilience.

• VO2 max intervals (110–120% FTP) lasting 3–5 minutes

• Threshold time trial sessions lasting 20–40 minutes

• Strength training off the bike to improve pedal efficiency

Triathlon coaching at this stage incorporates pacing strategy, nutrition timing, and race simulation feedback, ensuring athletes can translate training gains into real-world performance.

Week 8: Taper and FTP Test

The final week reduces volume but maintains intensity, allowing for full recovery before retesting FTP.

Elite Tri Coaching recommends a 20-minute FTP test following standard protocols to validate improvement. Many athletes experience gains of 5–10% in FTP after eight weeks of structured training, proving the effectiveness of targeted time trial training.

Nutrition and Recovery for FTP Gains

Training hard is only one part of the equation. Optimising nutrition and recovery ensures you adapt fully to the workload.

Richard Keenlyside encourages athletes to focus on:

• Protein intake (1.6–2.0 g/kg/day) to support muscle repair

• Carbohydrate periodisation for sustained energy

• Sleep and hydration to maintain recovery and mental sharpness

At Elite Tri Coaching, recovery is programmed strategically to balance load and adaptation — because consistent progress depends on sustainable performance, not burnout.

Why Choose Elite Tri Coaching for FTP and Time Trial Training

Unlike generic online training plans, Elite Tri Coaching offers individualised performance coaching based on data, goals, and lifestyle. Richard Keenlyside uses TrainingPeaks and advanced analytics to create bespoke programmes that evolve with each athlete’s development.

Benefits of Working with Elite Tri Coaching:

• Personalised cycling FTP plan tailored to your schedule

• Ongoing performance review using TrainingPeaks metrics

• Guidance on aerodynamics, pacing, and nutrition

• Integration with your triathlon training for holistic development

Whether you’re targeting a 10-mile time trial, a 70.3 event, or your first Ironman, this approach ensures you train smarter — not just harder.

Client Results: Real FTP Progress

Athletes under Elite Tri Coaching frequently report significant FTP improvements within 6–8 weeks. Case studies show average gains between 15–25 watts, translating to faster race times and greater confidence on the bike.

Through structured testing, data analysis, and professional feedback, each rider maximises their performance potential with precision.

FAQs

1. How often should I test my FTP?

Every 6–8 weeks is ideal to measure adaptation and adjust your cycling FTP plan accordingly.

2. Is this plan suitable for triathletes?

Absolutely. The plan complements triathlon disciplines, especially when integrated with a tailored triathlon coaching programme.

3. What equipment do I need?

A power meter or smart trainer is essential to track FTP accurately. Elite Tri Coaching can help set up your data and devices.

4. How long before I notice results?

Most athletes experience noticeable improvements in power output and endurance within the first four weeks.

5. Can I combine this plan with run and swim training?

Yes. Richard Keenlyside designs triathlon coaching programmes that blend cycling FTP sessions with balanced swim and run workloads.

Final Thoughts: Train Smarter, Ride Faster

Improving your FTP is one of the most rewarding challenges in cycling and triathlon. It requires structure, discipline, and a clear plan — exactly what Elite Tri Coaching provides.

With professional guidance, advanced training analytics, and an emphasis on long-term athletic development, you’ll not only raise your FTP but also transform your overall race performance.

If you’re ready to maximise your time trial training and achieve your best-ever FTP, Elite Tri Coaching is here to help.

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.