This 8 Week Plan is designed to raise your FTP, has 6 workouts per week and averages 12 hours per week. During the weekday, rides are 60-90 minutes and two of those rides are focused on raising your muscular endurance and FTP. The weekend rides range from 3 to 4 hours and one has FTP building intervals and the other is based on building endurance. There is one small micro recovery period of 3 days in the middle of the plan to ensure you can continue to build your power. An FTP test in the first week sets your power zones and gives a baseline of your fitness, then another test in the last week shows your improvement over the 8 weeks.