Free 8-week FTP training plan for indoor cycling
Free in The Next Race. Account required.
8 weeks
5
2h 55m–5h 42m
2h
An eight-week indoor block to raise your FTP. Five rides a week mix sweet-spot, threshold and VO2 max intervals with Zone 2 endurance. An FTP ramp test opens week 1 and a re-test closes week 8, so you can see what you gained. Every interval is set as a percentage of FTP, ready for ERG mode on a smart trainer.
Week by week
How it works in The Next Race
Add it to your calendar
Pick a start date, or pick your race date and the plan lines up behind it. You get your own copy, so you can move, edit or delete any session.
Set your zones
The test sessions set your training zones, so the targets fit your current fitness rather than someone else's.
Train with your devices
Workouts sync to Garmin and Wahoo, completed activities come back from Garmin, Strava and Polar, and indoor rides can run on a smart trainer.
Race guides
RideLondon
London's premier 100-mile cycling festival on closed roads through the city and Essex.
Cape Town Cycle Tour
The world's largest individually timed cycling event, around the Cape Peninsula.
Gran Fondo New York
The world's most international gran fondo, from the George Washington Bridge through the Hudson Valley.