Boost your FTP in 8 weeks
8-week structured plan to raise your FTP by 10–15%. Built around threshold intervals and supra-threshold blocks.
Prerequisites
- ✓FTP test completed (know your current FTP)
- ✓Power meter or accurate heart rate monitor
- ✓Endurance base of 3–4 rides/week
Export this plan
Add sessions to your calendar or export to your Garmin / Coros watch.
Week-by-week program
Rest
Warm-up 20 min → 5 min max effort → 5 min recovery → 20 min max effort (FTP = 95% of 20 min average)
45 min easy endurance < 65% FTP
Rest
1h15 at 65-75% FTP
2h at 65-70% FTP
Rest
Rest
Warm-up 15 min → 3×10 min at 95-100% FTP (5 min recovery) → Cool-down 10 min
45 min easy endurance
5×3 min at 110-115% FTP (3 min recovery)
Rest
1h30 including 40 min at 85-90% FTP
2h easy endurance
Rest
2×20 min at 95-100% FTP (5 min recovery)
45 min easy endurance
8×2 min at 115-120% FTP (2 min recovery)
Rest
2h with 3×10 min at 90-95% FTP
2h15 easy endurance
Full rest
50 min < 65% FTP
Rest
1h with 4×2 min at 100% FTP (3 min recovery)
Rest
1h45 at 65-70% FTP
Rest
Rest
1×30 min at 95% FTP
45 min easy endurance
6×3 min at 110-115% FTP (3 min recovery)
Rest
2h30 with 4×10 min at 90-95% FTP
2h30 easy endurance
Rest
2×12 min at 95-100% FTP (5 min recovery)
40 min easy endurance
3×3 min at 110% FTP (3 min recovery)
Rest
1h30 with 25 min at 88% FTP
2h easy endurance
Rest
2×12 min at 100% FTP (5 min recovery)
50 min easy endurance
3×3 min at 110% FTP (3 min recovery)
Rest
1h15 with a few accelerations
Rest
Rest
40 min very easy spinning
Rest
Same protocol as week 1 — measure your progress!
Rest, analyze your results
1h30 fun ride at your new FTP
Rest, plan your next training block!
Training tips
- 1.Do an FTP test at the start and end to measure progress.
- 2.Threshold sessions should be hard but controlled — you must be able to finish each interval.
- 3.Recovery is as important as training. Sleep 8 hours.
- 4.Don't stack hard sessions — recovery weeks are mandatory.
Frequently Asked Questions
How do I calculate FTP without a power meter?
Use heart rate. FTP is roughly 90–92% of max HR. A 20-min all-out effort gives a good estimate.
How much will my FTP improve?
With consistent effort, a 5–15% improvement is realistic. Beginners tend to improve faster than experienced riders.