Welcome to the DUCHY 9-Week FTP Booster!
 
This training plan is designed for intermediate/competitve cyclists with around 6–10 hours per week to train.
 
The plan is built around one core goal: to improve your ability to hold threshold power for longer durations. In training terms, that’s called developing your Time to Exhaustion (TTE) – how long you can ride right at your FTP before fatiguing.
 
For newer cyclists, there’s often an added bonus: a bump in your absolute FTP numbers too. But remember, the primary focus here is extending your capacity at threshold.
 
What to Expect
Throughout this plan, the main dial we’re turning is Time in Zone (TIZ) – specifically, how much time you spend riding at or around your FTP. You’ll notice a systematic increase in TIZ week by week, as we push you a little harder in order to keep the adaptations coming (think progressive overload).
 
We’ve structured the plan with adaptation weeks built in. These are deliberate lower-load weeks designed to let your body recover and consolidate gains before the next build phase. Embrace these weeks – they’re not a break from training, they are the very essence of smart training.
 
You’ll also see key sessions repeated now and then, especially when they carry a high TSS (Training Stress Score). These sessions are tough – they hit hard enough to stimulate adaptation without always needing to be “harder than last time.”
 
In the final two weeks, we start changing the training stimulus – mixing in higher variety efforts to extract every last bit of fitness once your TIZ has been pushed close to its limit.
 
One Very Important Note:
Make sure your FTP is set accurately before starting. If you haven’t tested in the last 60 days, do so before jumping in. If you’re unsure, err on the side of caution. These sessions are challenging, and an overestimated FTP will make them feel near-impossible.
 
What You’ll Need
To get the most from this plan, you’ll need:
An indoor trainer (smart trainer or power-enabled turbo)
A power meter for outdoor rides
A compatible device to run structured sessions (e.g. Wahoo, Garmin)
 
Additional Infomation
This is a self-guided training plan. It does not include one-to-one coaching or feedback, but it has been carefully built to reflect real-world demands, life balance, and meaninful progression. Each session is purposeful, and intensity is managed to allow full, effecitve  adaptation. 
 
The plan is built using official DUCHY workouts, curated over years of riding and working in the pro peloton, and grounded in our team’s sports science degrees. Every block reflects proven principles of endurance training, recovery, and performance development.
 
How it Works
1. Purcahse plan.
2. Receive automated email with your access instructions.
3. Plan shared to your Training Peaks diary.
 
This plan includes a Free Basic TrainingPeaks Account.
Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
Track your performance with robust data tracking and detailed graphs.
Plan for your event in the TrainingPeaks calendar.
Track your weight, sleep, hours, fatigue and stress while you train.
Completed workouts sync with popular apps like Garmin and Wahoo. 
If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. 
 
REFUND POLICY
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.