BIKE - Threshold Power Development (FTP)

Price

£39.99

Required experience

2/5

Days per week (Avg)

3 days

Daily training time (Avg)

50 min

Sessions per day (Avg)

1 session

Program Details

This is 8 week plan is aimed at those who want to increase their ‘Functional Threshold Power’ or FTP. The beginners plan consists of 3 sessions per week plus optional workouts, so it is the perfect plan to run along side your regular training program.

During this 8 weeks you will build strength, endurance, but mainly increase your sustained aerobic power.

Before starting this program, complete a 20 minute max power test. This could be done using a Turbo Trainer with chosen app, Watt Bike, Bike Erg or something else similar where you can record power. The program will finish with a final power test to measure your progress.

Key:

-RPE - Rate of Perceived Effort

-Heart Rate - 220 - Age = 100% Heart Rate

-Threshold Pace - Best pace you can hold for 60 minutes

-Low effort - RPE 3-4 or 60-65% Heart Rate

-Medium effort - RPE 4-5 or 70-75% Heart Rate

-Medium/hard effort - RPE 6-7 or 80-85% Heart Rate

-Hard effort - RPE 8-9 or 85-90% Heart Rate

-Very hard effort - RPE 9-10 or 95-10% Heart Rate

Aerobic Endurance)

-The idea behind this session is to develop your ‘aerobic base’. This session could also be used as a recovery ride or just an engine builder. Wether you are training to heart rate or RPE, this session should feel comfortable at all times.

Aerobic Endurance + Surges)

-The idea behind this session is to develop your ‘aerobic base’ with a slight twist. Short bursts of power will help to provide some training benefit, but without causing too much muscle fatigue. This session could also be used as a recovery ride or just an engine builder.

Muscular Endurance 1) Tempo

-The idea behind this session is to develop your aerobic threshold, which is your physical capacity to deliver more oxygen to produce energy in your muscles.

Muscular Force 1) Strength

-The idea behind this session is pure and simple, to build leg strength. Often based around your cadence, this session will help you to tap into those fast twitch muscle fibres which in order to develop more power.

Coaches

Fraser Mckenzie

Fraser is a seasoned performance coach with 13 years of experience in the fitness industry, specialising in CrossFit. From beginners to elite CrossFit Games athletes, Fraser has worked with individuals of all skill levels, helping them unlock their true potential. His passion lies in empowering clients to push beyond their limits, achieve their goals, and elevate their performance. With a deep commitment to personal growth and fitness, Fraser’s coaching style focuses on tailored, results-driven strategies to bring out the best in every athlete. Fraser currently looks after two of the biggest up and comming stars on the crossfit circuit Aimee Cringle and Aniol Ekai.

Chris Freebury

Chris Freebury brings 18 years of weightlifting coaching experience and 15 years in strength and conditioning, leading all weightlifting programming at Team Training. A multiple-time English and British champion, Chris competed internationally for 18 years, representing Great Britain at European and World Championships and England at the 2010 and 2014 Commonwealth Games. His science-backed, results-driven approach has supported Olympic, Paralympic, and Commonwealth medallists, as well as elite athletes across a wide range of sports. Most recently, he coached Craig Richey to victory at the 2022 British Weightlifting Championships and is set to make his Masters international debut at the 2025 European Masters.

Will Kane

Will brings over a decade of experience in the fitness industry, with a background spanning personal coaching, facility management, and brand development. Around 12 years ago, he co-founded one of the UK’s top training facilities and helped grow a respected online training platform. A seasoned competitor, Will has qualified for the CrossFit Games as a Masters athlete, reached the Team Semifinals, and competed at the Hyrox World Championships. While still active in competition, he’s returned to 1-on-1 coaching, driven by a passion for helping athletes refine their performance in both CrossFit and hybrid sports. As his own athletic career winds down, Will is focused on passing on the mindset, lessons, and experience that have shaped his journey — helping others build sustainable and successful paths in the sport.