12-Week FTP Improvement Program

Goal: Increase FTP through structured intervals, progressive overload, and consistent execution
Level: Intermediate to advanced
Weekly structure: 4–6 rides
Key principle: Build → Stress → Adapt → Repeat

Overview of the 12 week FTP cycling program

  • Weeks 1–3: Base + Sweet Spot
  • Week 4: Deload
  • Weeks 5–7: Threshold Build
  • Week 8: Deload
  • Weeks 9–11: High Intensity + Race Efforts
  • Week 12: Taper + FTP Test

Weekly Structure of the FTP Cycling program

Monday: Rest or recovery ride
Tuesday: Intervals (key session)
Wednesday: Endurance (Zone 2)
Thursday: Intervals
Friday: Rest or easy spin
Saturday: Long ride
Sunday: Optional endurance / tempo

Intensity Zones (reference)
Zone 2: 60–70% FTP
Tempo: 75–85% FTP
Sweet Spot: 88–92% FTP
Threshold: 95–100% FTP
VO2 Max: 110–120% FTP

WEEKS 1–3: Sweet Spot Foundation

Monday

  • 60–90 min @ 60–70% FTP
  • Optional: 2 × 10 min @ 80–85% FTP

Tuesday

  • Week 1: 3 × 10 min @ 88–92% FTP
  • Week 2: 3 × 12 min @ 88–92% FTP
  • Week 3: 3 × 15 min @ 88–92% FTP
  • Rest: 5 min @ 50–60% FTP

Wednesday

  • 60–90 min @ 60–70% FTP

Thursday

  • 4 × 8 min @ 88–92% FTP
  • Rest: 4 min @ 50–60% FTP

Saturday

  • 2–3 hours @ 60–70% FTP
  • Optional: last 20–30 min @ 75–85% FTP

Sunday (optional)

  • 60–90 min @ 60–70% FTP

WEEK 4: Deload

Monday

  • 60 min @ 60–65% FTP

Tuesday

  • 2 × 8 min @ 85–90% FTP
  • Rest: 5 min @ 50–60% FTP

Wednesday

  • 45–60 min @ 60–65% FTP

Thursday

  • 60 min @ 60–65% FTP

Saturday

  • 1.5–2 hours @ 60–65% FTP

Sunday

  • Optional 45–60 min @ 60% FTP

WEEKS 5–7: Threshold Build

Monday

  • 75–90 min @ 60–70% FTP
  • Optional: 2 × 12 min @ 80–85% FTP

Tuesday

  • Week 5: 4 × 10 min @ 95–100% FTP
  • Week 6: 4 × 12 min @ 95–100% FTP
  • Week 7: 3 × 15 min eller 2 × 20 min @ 95–100% FTP
  • Rest: 5 min @ 50–60% FTP

Wednesday

  • 60–90 min @ 60–70% FTP

Thursday

  • Week 5: 3 × 12 min @ 95% FTP
  • Week 6: 3 × 15 min @ 95% FTP
  • Week 7: 2 × 20 min @ 95% FTP
  • Rest: 5 min @ 50–60% FTP

Saturday

  • 3–4 hours @ 60–70% FTP
  • Add: 2 × 20 min @ 80–85% FTP

Sunday (optional)

  • 90 min @ 60–70% FTP

WEEK 8: Deload

Same as week 4.

WEEKS 9–11: VO2 Max + Over/Unders

Monday

  • 60–90 min @ 60–70% FTP

Tuesday (VO2 Max)

  • Week 9: 5 × 3 min @ 115% FTP
  • Week 10: 5 × 4 min @ 115–118% FTP
  • Week 11: 6 × 4 min @ 115–120% FTP
  • Rest: samme tid @ 50–60% FTP

Wednesday

  • 60–75 min @ 60–65% FTP

Thursday (Over/Unders)

  • 4 × 10 min:
    • 2 min @ 105% FTP
    • 2 min @ 90% FTP
  • Rest: 5 min @ 50–60% FTP

Saturday

  • 3–5 hours @ 60–70% FTP
  • Optional climbs @ 80–85% FTP

Sunday (optional)

  • 60–90 min @ 60–65% FTP

WEEK 12: Taper + Test

Monday

  • 60 min @ 60–65% FTP
  • 2 × 5 min @ 80–85% FTP

Tuesday

  • 2 × 6 min @ 95–100% FTP
  • Rest: 5 min

Wednesday

  • 45–60 min @ 60% FTP

Thursday

  • 45 min very easy @ 55–60% FTP

Weekend

FTP Test

Key Principles for the FTP Cycling program

Consistency

Keep the structure and avoid unnecessary fatigue spikes

Fueling

Support all key sessions with proper carb intake

Intensity control

Easy days controlled, hard days executed properly

Recovery

Friday remains critical for adaptation

What help to your training or have any questions? Fell free to contact me here.

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