FTP Gains Guaranteed With a Good Base Training Plan.

Описание: Can AI actually make you a stronger cyclist?
I put Human coaching vs ChatGPT training head-to-head to chase easy FTP gains and see what really works. From sweet spot sessions to structured blocks, this is a no-fluff look at how to raise your FTP efficiently — indoors, on Zwift, and in the real world.

Check with your doctor before taking on any training plan!

FTP 260 → 300W
Training Schedule
Athlete: 75 kg | FTP start - 260 W | Target – 300 W / 4.0 W/kg
Weekly Time: 6–10 hrs.
1. All workouts and FTP tests are to be done in Zwift for consistency.
2. All races are to be done in My Whoosh to keep it fresh and fun!!
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BLOCK 1A — Base + Strength (Weeks 1–4)
Focus: Aerobic base + strength foundation
Weekly Schedule
Monday – Rest or 30 min easy spin (Z1)

Tuesday – Sweet Spot + Strength

Workout: Sweet Spot Progression – Cadence 80-85
Week 1 Warm-up 10 mins - 2×15 mins @ 88% FTP - 5 min recovery between sets - Cooldown 10 mins
Week 2 Warm-up 10 mins - 2×20 mins @ 90% FTP - 5 min recovery between sets - Cooldown 10 mins
Week 3 Warm-up 10 mins - 2×20 mins @ 92% FTP - 5 min recovery between sets - Cooldown 10 mins
Week 4 Warm-up 10 mins - 2×15 mins@ 88% FTP - 5 min recovery between sets - Cooldown 10 mins
Weight Session A
• Back or Goblet Squat — 4×5
• Romanian Deadlift — 3×6
• Bulgarian Split Squat — 3×6/leg
• Plank — 3×45s

Wednesday – Endurance

Workout: Z2 Aerobic Ride
Week 1 - 60 mins @ 65–75% FTP
Week 2 - 75 mins@ 65–75% FTP
Week 3 - 90 mins @ 65–75% FTP
Week 4 – 60 mins @ 65–75% FTP

Thursday – Aerobic + Strength

Workout: Tempo Aerobic - Cadence 80-85
Week 1 –3×10 mins @ 80% FTP - 5 min recovery between sets
Week 2 –3×10 mins @ 82% FTP - 5 min recovery between sets
Week 3 –3×10 mins @ 85% FTP - 5 min recovery between sets
Week 4 -3×10 mins @ 80% FTP - 5 min recovery between sets

Weight Session B
• Trap-bar Deadlift — 4×4
• Step-ups (heavy) — 3×6/leg
• Hip Thrusts — 3×6
• Side Plank — 3×30s/side

Saturday – Long Endurance

Workout: Long Ride -
Week 1 – 2 hrs. @ 65–75% FTP
Week 2 – 2.5 hrs. @ 65–75% FTP
Week3 – 3 hrs. @ 65–75% FTP
Week 4 – 1 hr.@ 65–75% FTP

Sunday – Fun Day!!
Weeks 1-3 Easy spin or My Whoosh Race
Week 4 - 20 min FTP test
FTP TEST PROTOCOL
• Zwift / 20-min FTP test

________________________________________
BLOCK 1B — Base + Strength (Weeks 5–8)
Focus: Aerobic base + strength foundation
Weekly Schedule
Monday – Rest or 30 min easy spin (Z1)

Tuesday – Sweet Spot + Strength

Workout: Sweet Spot Progression –
Week 1 Warm-up 10 mins - 2×20 mins @ 88% FTP - 5 min recovery between sets - Cooldown 10 mins
Week 2 Warm-up 10 mins - 2×25 mins @ 90% FTP - 5 min recovery between sets - Cooldown 10 mins
Week 3 Warm-up 10 mins - 2×30 mins @ 92% FTP - 5 min recovery between sets - Cooldown 10 mins
Week 4 Warm-up 10 mins - 2×15 mins@ 88% FTP - 5 min recovery between sets - Cooldown 10 mins
Weight Session A
• Back or Goblet Squat — 4×5
• Romanian Deadlift — 3×6
• Bulgarian Split Squat — 3×6/leg
• Plank — 3×45s

Wednesday – Endurance

Workout: Z2 Aerobic Ride
Week 1 - 60 mins @ 65–75% FTP
Week 2 - 75 mins@ 65–75% FTP
Week 3 - 90 mins @ 65–75% FTP
Week 4 – 60 mins @ 65–75% FTP

Thursday – Aerobic + Strength

Workout: Tempo Aerobic -
Week 1 –3×10 mins @ 82% FTP - 5 min recovery between sets
Week 2 –3×10 mins @ 85% FTP - 5 min recovery between sets
Week 3 –3×10 mins @ 88% FTP - 5 min recovery between sets
Week 4 -3×10 mins @ 80% FTP - 5 min recovery between sets

Weight Session B
• Trap-bar Deadlift — 4×4
• Step-ups (heavy) — 3×6/leg
• Hip Thrusts — 3×6
• Side Plank — 3×30s/side

Saturday – Long Endurance

Workout: Long Ride -
Week 1 – 2.5 hrs. @ 65–75% FTP
Week 2 – 3 hrs. @ 65–75% FTP
Week3 – 3.5 hrs. @ 65–75% FTP
Week 4 – 1 hr. @ 65–75% FTP

Sunday – Fun Day!!
Weeks 1-3 Easy spin or My Whoosh Race
Week 4 - 20 min FTP test
FTP TEST PROTOCOL
• Zwift / 20-min FTP test