12-Week FTP Builder Plan (Digital PDF)

A power-based cycling block to build threshold, aerobic power and repeatable strength. Five rides a week with FTP tests at the start and end so you can see your progress. 5 rides per week (quality rides balanced with endurance and recovery) plus an optional long ride FTP field test in Week 1 and Week 12, with a built-in recovery week and taper Sweet spot, threshold, over-unders, VO2 and sprint work with clear power targets Works indoors on a smart trainer or outdoors; keep the same effort either way Weekly notes pages to track energy and workout reflections Who it's for: cyclists who already ride consistently, have a power meter or smart trainer, and are comfortable with structured intervals. Not a beginner plan.What you get: a printable 14-page PDF, delivered instantly after purchase. Built by Nate Thomas, USAT Certified Coach. For personal use; please don't redistribute.General training guidance, not individualized coaching or medical advice.