Q&A: Cycling coach Ric Stern has a serious plan to build your FTP on ROUVY

Many of the athletes I coach have achieved 5- to 15-percent FTP increases, including elite and masters-level riders. For example, Rob Coapman – who won the Men Master (50-54) category at this year’s New York State TT Championships in August – improved his FTP by 12 percent. Similarly, elite rider Ollie Robinson achieved an 18-percent FTP increase in just 12 weeks.

The Serious FTP Builder plan: Designed with variety in mind

ROUVY: What aspects of the Serious FTP Builder differentiate it from other FTP training plans?

Ric Stern: The plan stands out because it’s designed with variety in mind, using the ROUVY platform to tailor workouts to your current fitness level. Workouts like Steady MIET (8 and 6-minutes in the sweetspot zone) repeat only a few times to maintain freshness, while endurance rides are a staple to build and sustain stamina. This combination of structured progression and variety ensures riders stay engaged and see consistent improvements.

ROUVY: How does the training plan balance intensity and recovery to ensure consistent improvements without the risk of overtraining?

Ric Stern: The plan includes multiple rest days per week, which can be replaced with short, easy endurance rides if desired. By incorporating recovery days and varying the session intensity, the overall training load remains manageable.

It’s critical to have an easy week at the end of the plan to fully recover and consolidate gains before retesting your FTP. This ensures you’re well rested to take full advantage of your improvements without overtraining.

ROUVY: What kind of commitment, in terms of time and effort, do ROUVY riders need to make to maximize their results with the Serious FTP Builder plan?

Ric Stern: The plan is designed to be effective yet time efficient, with most weeks under four hours of total training. The shortest week requires three hours and 15 minutes, and the longest session is just 75 minutes. This minimal commitment makes it ideal for busy riders who still want to see meaningful improvements.

Adjusting the plan to suit your fitness level

ROUVY: How adaptable is the programme for riders of different levels? Meaning, from those who are new to structured training to more experienced athletes?

Ric Stern: For intermediate riders or those newer to structured training, the plan can be adjusted by reducing the number of intervals or dropping a session entirely. For example, a workout with 5 x 5-minute intervals above FTP could be scaled back to three or four intervals. That said, the intensity of the intervals should remain consistent, and the recovery periods are already optimized. If an athlete finds they need to further reduce intensity or lengthen recovery periods, the plan might not be suitable for them, as it requires a high level of commitment to see results.

ROUVY: Can you describe some specific workouts included in the plan?

Ric Stern: Two standout sessions include:

• The Final Push: This involves alternating between 30 seconds at 150 percent of 90 percent of FTP, four minutes at 90% FTP, and 30 seconds easy, repeated multiple times. It’s highly effective for building tempo, endurance, and durability, and gives riders the ability to maintain a strong effort and attack when needed.
• Threshold Breakthrough: This is a progressive workout where intensity ramps up every minute, followed by a short recovery period and then a final, maximal effort. It’s fantastic for building power, endurance, and mental toughness.

These sessions, along with others, combine variety and purpose to make the training engaging and impactful.

ROUVY: What kind of improvements or benefits should a rider expect to see after completing the Serious FTP Builder training plan on ROUVY?

Ric Stern: Riders can anticipate a 5- to 15 percent improvement in FTP, along with gains in endurance, durability, and VO2 Max. These improvements translate into better climbing ability, sustained high-power efforts, and overall competitive performance.

Advice for riders taking on the Serious FTP Builder plan

ROUVY: For riders who are still deciding whether to take on this challenge, what advice would you give them to help determine if the Serious FTP Builder plan is suitable for their training goals?

Ric Stern: This plan is for riders who are ready to dig deep, follow structured training, and push their limits to achieve measurable results. If you’re looking to build your performance, competitive edge, and fitness, the Serious FTP Builder is a great fit.

However, if you prefer unstructured riding or aren’t prepared for the demands of interval-based training, it may not align with your current goals. For those ready to embrace the challenge, the results are worth every effort!

ROUVY: How often should a cyclist test his or her FTP?

Ric Stern: It depends whether the rider likes sticking hot needles in their eyes! [Laughs.] Seriously though, probably not more frequently than once every eight weeks, unless the rider feels like there’s been a big change in his or her fitness.