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10-week intermediate FTP build

A 10-week cycle utilizing a 3-1-3-1-2 structure to transition from aerobic endurance to lactate processing and threshold extension.

Static — this skill doesn't adapt to your week.

Tags: cycling, FTP, endurance, periodicization

Tools used

Procedure

Procedure

  1. Assess Baseline and Schedule Phase 1 (Weeks 1-3: Aerobic Foundation)

    • Verify current FTP and heart rate zones using get_user_preferences or compute_hr_zones.
    • Program 3 weeks focuses on Sweet Spot (84–97% FTP) to increase capillary density.
    • Apply progression: Week 1 ($3 \times 12\text{min}$) $\rightarrow$ Week 2 ($3 \times 15\text{min}$) $\rightarrow$ Week 3 ($2 \times 20\text{min}$).
    • Ensure 60–70% of weekly volume is in Zone 2.

  2. Implement Deload 1 (Week 4: Active Recovery)

    • Reduce total weekly TSS or duration by 40–60%.
    • Schedule 1–2 "priming" sessions: $3 \times 1\text{min}$ at FTP to maintain neuromuscular pathways.
    • Primary focus: Zone 1–2 riding for glycogen restoration.

  3. Execute Phase 2 (Weeks 5-7: Threshold Extension)

    • Shift focus to Threshold (100–105% FTP) and Over-Unders.
    • Apply progression for Threshold: Week 5 ($4 \times 8\text{min}$) $\rightarrow$ Week 6 ($3 \times 12\text{min}$) $\rightarrow$ Week 7 ($2 \times 20\text{min}$).
    • Include Over-Unders: Use 105% FTP for "Overs" and 95% FTP for "Unders."
    • Limit these high-intensity sessions to 1–2 per week with 48–72 hours recovery between them.

  4. Implement Deload 2 (Week 8: Active Recovery)

    • Repeat the 40–60% volume reduction.
    • Include short priming efforts to prepare the nervous system for the final peak.

  5. Phase 3 (Weeks 9-10: Peak & Test)

    • Week 9: Program VO2 Max intervals to raise the aerobic ceiling. Use cues like "Drive the knees" and "Empty the tank."
    • Week 10: Taper volume early in the week and schedule the FTP Re-test at the end of the week.

  6. Apply Coaching Cues & Best Practices

    • Sweet Spot: "Controlled discomfort"; 85–95 RPM; diaphragmatic breathing.
    • Threshold: "Find your rhythm"; relaxed upper body; smooth circular stroke.
    • Minimum Dose: Ensure the athlete hits at least 40 minutes of total time at or near FTP per session for significant adaptation.
    • Progression Logic: Only increase intensity percentage after the athlete demonstrates they can handle the volume and duration without excessive heart rate drift.