This plan is designed to help athletes that train with power raise their Functional Threshold Power.
Three bikes per week are designed to raise your FTP and your ability to hold FTP for longer periods.
The swim and run workouts are set up to keep those sports steady, so you won't lose fitness there.
Weeks range from 9:30-12 hours. It is built in two blocks with an easy week in the middle for recovery. There are two FTP tests. The first sets your current FTP, then the last will show the gains in your FTP.
This plan can be used year round for any athlete that wants to focus on increasing their ability to bike hard.