FTP Builder
Athlete Club
Cycling
Coach
Jonatan H
INCREASE YOUR FUNCTIONAL THRESHOLD POWER WITH 10-40 WATTS IN 6 WEEKS
The ultimate cycling program for a new personal record on the 20 min FTP-test.
Efficient and effective training sessions to build strength, power and raise your threshold level.
A perfect mix of SweetSpot, Vo2-max, Threshold and endurance training will build both aerobic and anaerobic capacity.
BUILD POWER
This program is for all types of cyclists. No matter Time Trial, Road Cycling, MTB/Gravel or Triathlon - you will all increase the cycling capacity and FTP.
Features
Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Expert instructions
You will have detailed training session according to your individual FTP.
Directly in the app
Yours sessions are easily accessed in the TrainHerioc app, with day to day instructions.
Equipment
Required
Indoor or outdoor bicycle // Power meter
Recommended
Heart rate monitor
Sample Week
Week 1 of 6-week program
Sunday
FTP-test
A
Cycling
1 x 25:00
B
Cycling
1 x 20:00
C
Cycling
1 x 10:00
Monday
Optional Base
A
Cycling
1 x 60:00
Tuesday
Vo2-max
A
Cycling
1 x 15:00
B
Cycling
1 x 25:00
C
Cycling
1 x 10:00
Wednesday
Optional Base
A
Cycling
1 x 60:00
Thursday
Sweetspot
A
Cycling
1 x 10:00
B
Cycling
1 x 28:00
C
Cycling
1 x 10:00
Friday
Endurance Build
A
Cycling
1 x 120:00
Coach
Jonatan H
Jonatan H
Road and Time Trial Cyclist, Middle Distance Pro Triathlete, Strength & Conditioning Coach.
FAQs
Who is this program for?
I am a beginner, can I use this program?
Do I need to do all the endurance sessions?
Any cyclist that want to increase the FTP fast and effective.
The program fits for every level of athlete, the program is customized from you own fitness and qualifications.
No, there is only 1 mandatory endurance session per week. Prioritize the interval sessions and do the optional workouts for a better aerobic capacity.
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