.png){kind=small}
"The ride programs are super well thought through with great playlists for vibe. This program made me so much stronger on my bike. I also feel part of a super special community sharing the same love for adventure!" ~ Olivia
.png)
The FTP Builder Ride Program kicks off 28 September.
Not a member yet? Sign up now and train free for the rest of September, a great way to shake off the summer slowdown and build some real momentum before Autumn hits.
Whether you're chasing bigger climbs outdoors or just want a structured reason to get fitter, stronger, and healthier, this is 10 weeks of focused indoor sessions built to improve your strength, endurance, and cardiovascular fitness, no matter where you usually ride (or don't).
Each week we’ll train together as a crew, and if you want that extra layer of tracking and accountability, you can hop onto our studio leaderboard. We definitely recommend it, it’s the best way to see your progress week by week and feel part of something special.
Not sure what FTP means? You don't need to be a cycling enthusiast to benefit. FTP (Functional Threshold Power) is simply the effort level you can hold for about an hour before your legs say no more, think of it as a fitness benchmark. Training it for 10 weeks means your heart, lungs, and legs all get stronger together, so climbs get easier, endurance improves, and everyday fitness (not just cycling) gets a serious boost.
What does the FTP Builder Program include?
-
A structured, progressive 10-week plan with start and end tests
-
3x weekly indoor ride classes, programmed for optimal results and spread throughout the week so they fit your schedule
-
Access to our weekly large group Strength sessions
-
Access to our Saturday social outdoor rides
What are the 3 weekly classes
-
Tender Twenty: dialed down, endurance vibes, where we build aerobic capacity
-
Fearless Five: power vibes, where we maximize aerobic output
-
Special One: 1 to 2 minute intervals and sprints to improve fast efforts, build neuromuscular strength, and sharpen coordination
We will be testing your FTP (Functional Threshold Power)
This will be your benchmark at the start of the program, then repeated again right at the end. FTP stands for Functional Threshold Power. In plain English, it's the highest average power you can hold for about an hour on the bike without burning out. Think of it as your personal "engine size," it tells us how strong and efficient you are as a rider.
Why does it matter?
-
It's your fitness benchmark: the higher your FTP, the more power you can put out over time
-
It helps us tailor your training: workouts are designed around your FTP, so you're never working too easy or too hard, and everyone trains in the right zone
-
It shows your progress: when your FTP goes up, it's proof your training is working
Here’s how the program will look:
-
Week 1: Intro classes + initial FTP test
-
Weeks 2 to 4: Build phase 1
-
Week 5: Recovery week
-
Weeks 6 to 8: Build phase 2
-
Week 9: Recovery week
-
Week 10: Final FTP test + celebrations
And remember, if you sign up now, we'll set you up with access to our indoor ride classes for the whole month of September for free.
Costs
€373 (inc VAT)
Limited spots available. Secure your place before they’re gone.
Have more questions?
Drop us an email at support@cityalps.com.
The Ride Classes
Throughout the program, we've created 3 different categories of RIDE classes that train different parts of your performance on the bike (see above for the breakdown of Fearless Five, Tender Twenty, and Special One).
These classes progress and build as the program goes on.
We'd ideally like to see you hitting all three sessions each week, but if you can only make it to two, we'll give you advice on how to approach this and what to expect in terms of strength and fitness gains. This is absolutely still an option.
Add Strength
Although this program doesn't have any specific strength classes programmed in, you have access to our large group strength circuit classes that take place at the studio 3x per week.
Make it work for you
Everyone adapts to a training plan a little differently. Your training will be affected by diet, sleep, and other factors like personal stress and life events. We take a holistic, long-term view of training and health at City Alps, and always advise being as consistent as life allows. Focus on the process, and the results will follow.
See the full Ride Class schedule below. For those who sign up, we will let you know closer to the start date which type of class falls on which day in each week of the program.
