Masters (40+) Rapid FTP Booster Training Plans (Zwift Compatible)

The way you train, depends on the goals you have. It’s good to start by writing down some clear goals. For example: “Improve my Functional Threshold Power by 20 watts in three months”.  Or: “Get fit enough to ride 50 miles in 12 weeks”. Whatever your goal, the training principles are similar. You need to start at a level that is comfortable for you right now, and then build up slowly over the next few months.

Your training program should be built around two or three key rides each week. Any additional rides you do are advantageous, but not essential. The first key session is an endurance ride, where you slowly increase your ride duration over a period of months, from whatever is comfortable for you now, say up to two hours (depending on your goal). These rides should be done at chatting pace, ideally with friends, while you consume energy drinks and snacks every 30 minutes along the way.

Your second key ride is a speed session, designed to raise the ceiling of your current ability. By training your body to ride harder, it will also feel easier to maintain a given pace for longer. For example, ride 3 x 10 minutes at 90% of your 1-hour race pace effort, with three-minute recoveries (plus a warm up and warm down).  You should progress these rides over time, so your body keeps adapting to new stimulus.

Your third key ride can either be another endurance session (if you’re goal is to ride further) or another speed session (if your goal is to ride faster). For example, the endurance ride would be done mostly done at an easy intensity, building up from whatever duration is comfortable for you right now, to (for example) 90 minutes. During this ride you could also throw in a few efforts, by riding hard up any hills.

Alternatively, your third key ride could be another speed session, such as 5 x 3 minutes as hard as you can, with 3-minute active recoveries. Plus, a warm up and warm down. Whichever pathway you choose, make sure your key sessions progress gradually, rather than keeping them the same each week. This is how you get fitter.

Any additional rides you decide to do should be done mostly at an easy/steady intensity. It won’t do you any harm to throw in a few harder efforts during these rides but keep at least 80% of your riding at an easy intensity. You want to feel relatively fresh for your three key weekly rides.

Always be mindful of over training, road safety and avoiding injury. It’s also important to include regular recovery periods, so you can train happily and consistently over a period many months. In our cycling training plans, we make every fourth week an active recovery period, with half the training volume of a normal week.

We include two sessions per week in our FREE Strength and Conditioning plans. Not everyone can fit them in around their busy lives, on top of cycling, but it’s great if you can. These workouts improve your strength and flexibility, which leads to more efficient movement patterns and fewer injuries.