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WELCOME TO THE
FTP BUILDER RIDE
PROGRAM
Embark on a 10-week journey to boost your confidence, energy and FTP through autumn.
6 OCTOBER - 14 DECEMBER
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"The ride classes are super well thought through with great playlists for vibe. This combined with strength classes made me so much stronger on my bike. I also feel part of a super special community sharing the same love for adventure!" ~ Olivia
New Bikes, New Season, New Ways to Train
It’s happening: the Ride Studio is getting a huge upgrade. We’re bringing in brand-new Life Fitness IC7 bikes and fresh new software. It's also a time where most of us are coming back from holidays, settling back into routine and we try to get used to autumn with shorter & colder days.
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To celebrate the upgrades and to kick off our autumn training, we’re rolling out a brand-new 10-week FTP Builder Program starting October 6.
Each week we’ll train together as a crew, and if you want that extra layer of tracking and accountability, you can hop onto the leaderboard. We definitely recommend it, it’s the best way to see your progress week by week.
Here’s how the program will look:
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Week 1: Intro class + initial FTP test
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Weeks 2–4: Build phase 1
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Week 5: Recovery week
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Weeks 6–8: Build phase 2
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Week 9: Recovery week
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Week 10: Final FTP test + celebrations
What does the FTP Builder Program include?
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A structured and progressive 10-week plan with tests & training blocks
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3x City Alps RIDE classes programmed for optimal results - these are spread out and repeated throughout the week
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Access to all City Alps Group Strength & Open Mat sessions
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Personal advice on your programming from our coaches.
What are the 3 weekly classes in the FTP Builder Program include?
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Fearless Five = power vibes where we maximize the aerobic output.
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Tender Twenty = dialed down, endurance vibes where we work on our aerobic capacity.
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Special One = 1–2 min intervals + sprints to improve our fast efforts, and to build neuromuscular strength and coordination.
We will be testing your FTP (Functional Threshold Power)
This will be your bench mark at the start of the program and then repeated in right at the end again. 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?
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It’s like your fitness benchmark: the higher your FTP, the more power you can put out over time.
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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.
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It shows your progress: when your FTP goes up, it’s proof your training is working.
In practice, we test your FTP in a shorter, structured session, with a good warm up & 20 minute test. From there, we use your number to personalize your training zones and guide your rides.
Sounds exciting and you're up for it?
Join us by filling out the form below, we will reach out to you to get you set up
Do you have more questions?
Scroll down for more detailed info, or drop us an email at info@cityalps.com.
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RIDE Classes
Throughout the program, we have created 3 different categories of RIDE classes that train different parts of our performance on the bike.
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Fearless Five = power vibes where we maximize the aerobic output.
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Tender Twenty = dialed down, endurance vibes where we work on our aerobic capacity.
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Special One = 1–2 min intervals + sprints to improve our fast efforts, and to build neuromuscular strength and coordination.
These classes progress and build as the program progresses.
We ideally would like to see you hitting all three sessions but if you can only make it to 2 per week, we will give you advise on how to approach this and what to expect in terms of strength and fitness gains. This is absolutely still an option.
Strength Classes & Open Mat
Although this program doesn't have any specific strength classes programmed in, you have access to unlimited Group Strength, MetCon and Open Mat sessions at the studio. Let us know if you have secondary goals on any muscle groups or movement, and our coaches will be happy to advise you on what sessions to join.
Make it work for you
Everyone will, of course, adapt to the training plan in a slightly different way. Your training will be affected by diet, sleep and other factors such as personal stress and other life events. We take a holistic and long-term view of training and health at City Alps and always advise on being as consistent as life allows, focus on the process and the results will follow!
If you need to miss a week because of other commitments, just let us know and we can suggest how to keep your fitness up with running/home training etc - not ideal but that is LIFE and we can make it work for you!
Costs
€367
Limited spots available - secure your place before they’re gone.