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.