POWER YOUR PEDALS
FTP Builder · Indoor-First

Indoor-first FTP builder using THE SYSTEM™ 6×6. 4–5 days/week · ~5–9.5 hrs · daily workout reviews + monthly coaching call · TrainingPeaks access.

$199.95 / month · cancel anytime

CIS Training Systems

Power Your Pedals — FTP Builder

Indoor-first plan to raise FTP, repeatability, and resilience using THE SYSTEM™ 6×6.

Overview What You Get Focus Training Zones Benchmarks FTP/LTHR Mapper Pricing FAQ

Start Power Your Pedals Talk with Coach David

Program Overview

Maximize Your Performance

Progressive indoor work that targets threshold and above, improves durability below, and builds repeatability for real-world efforts.

• •Raise FTP and extend time at/near threshold
• •Improve VO₂ repeatability & aerobic capacity
• •Sharpen pacing & execution with clear targets
• •Track via Power Profile, PPEA, and FTP/LTHR

Training Overview

• •Frequency: 4–5 days/week
• •Weekly Volume: ~5–9.5 hours
• •Tools: TrainingPeaks + smart trainer/indoor bike
• •Coaching: Daily reviews + 1×30-min call monthly
• •Focus: MFTP, VO₂, TTE progressions

What You Get

• •Structured plan with clear indoor sessions
• •Threshold, Sweet Spot, VO₂ & repeatability blocks
• •Technique emphasis: smooth power delivery
• •Weekly guidance inside TrainingPeaks

• •Power Profile & PPEA snapshots
• •FTP/LTHR benchmarks for targeting
• •Monthly progress review (15–30 min)
• •Cancel anytime

Program Focus

Execution Emphasis

HR Cadence Power Generation

6 Training Elements

Endurance Cadence Force/Tempo Threshold Speed End. Power Gen.

3 Energy Systems

VO₂ Max TTE MFTP

7-Zone Progression

Use these during work blocks. Targets reference power/HR/RPE.

Recovery

Very easy spin for circulation and freshness.

RPE 1–2 · HR very light

Aerobic (Endurance)

Steady aerobic work to build durability.

RPE 2–3 · HR at/under aerobic cap

Tempo

Sub-threshold strength; sustainable pressure.

RPE 4–6 · high-aerobic HR

Sweet Spot

High-aerobic/low-threshold; efficient FTP stimulus.

RPE 6–7 · near-threshold HR

Sub-Threshold

Just below LT; extends time-to-fatigue.

RPE ~7 · near-threshold HR

Aerobic Capacity

VO₂-oriented intervals for max uptake.

RPE 8–9 · well above threshold HR

Anaerobic Capacity

Short, hard work tapping anaerobic stores.

RPE 9–10 · very high HR

Performance Benchmarks

Power Profile

Peak power across key durations (5s, 1m, 5m, 20m). Reveals strengths/limiters and informs zone emphasis.

PPEA

Peak Power & Energy Analysis — blends peak outputs and work capacity to show repeatability and effort “cost.”

FTP / LTHR

Anchors Sweet Spot, Sub-Threshold, and Tempo progression; used for targeting and tracking.

Checkpoints

• •Baseline: Power Profile + FTP/LTHR
• •Monthly: PPEA snapshot + Sweet Spot/Threshold review
• •Quarterly: Full profile refresh + FTP/LTHR

Explanations only — execution handled by scheduled workouts.

Tool Highlight

Precision FTP/LTHR Mapper

Turn one hard effort into coaching-grade numbers. Enter a steady 3–90 min effort or a Ramp/MAP step—get FTP, W/kg, power zones, LTHR-based HR zones, and a clean printable report.

• Works with climbs, TTs, Zwift tests, or MAP (0.75 × MAP)
• W/kg comparator by age/sex + training recommendation
• Export CSV, share link, and open a clean report for PDF

Open Calculator FTP Testing Guide

Scan to try it

ciscycling.com/ftp-lthr-calculator

Free • No signup

FAQ

Is this only for smart trainers?

Indoor-first; best with a smart trainer or indoor bike. Power meter + trainer works well too.

Do I need advanced analytics?

No — Power Profile, PPEA, and FTP/LTHR are summarized in simple checkpoints and notes.

How soon will I see FTP changes?

Many riders see gains over a few blocks. Checkpoints track the curve instead of day-to-day noise.