FTP & Power Training for Climbers
Turn watts into hills cleared faster. A 12-week power-focused plan for cyclists who want to climb better.
Overview
Every recreational cyclist eventually hits the same wall: the climbs don't get easier just by riding more. Adding more Z2 base stops helping past a certain point. What moves the needle from "I can finish the Fred Whitton" to "I can finish the Fred Whitton comfortably" is targeted power work.
This 12-week plan is built around improving three specific numbers: your 1-hour power (FTP), your 5-minute power (VO2), and your power-to-weight ratio on climbs longer than 10 minutes. If you're already comfortable doing structured intervals and know your FTP within 5%, this plan is for you.
Golden Rule: On climbs, your speed is set by watts per kilogram. Either push more watts or carry fewer kilograms. Both work — but ignoring either is leaving time on the road.
Prerequisites
- Current FTP known (test within the last 4 weeks)
- 3+ years of regular cycling, or equivalent fitness from another endurance sport
- Comfortable doing 90+ minute rides at Z2
- Access to hills (or a smart trainer that simulates gradient via ERG mode)
If any of those don't apply, do the Indoor Cycling & Zwift Training plan first.
The rest of this plan is for supporters
You’ve read the overview. The full Advanced programme — the week-by-week schedule, the sessions, the progressions and the numbers — unlocks with an access code, from £0.67 a month. Every Beginner and Intermediate guide on the site stays free.