I’ve joined the gym to try to increase my ftp by a few watts over the winter, I’m currently at 203 but want to get to 250 for next year, only looking for a 25% improvement, how hard can that be?

I’m lucky that my daughter is studying sports science at Sheffield Hallam University and specialising in strength and conditioning so was able to put together a program for me to complete each week.

Day 1:

• Back squat – bar on back
• Deadlifts – use -O- and just stand
• Hack squat – at 45 degrees
• Step ups on box
• Leg curl on ball – start on ankles, roll to bum
• Abductor – push open
• Donkey calf raise – pad on lower back 

Day 2:

• Front squat
• Leg press
• Walking lunges
• Leg extension
• Leg curl
• Calf raise (seated)