If you want to get to the next level in your cycling performance, consider doing a functional threshold power (FTP) training block.
Improving your FTP means that you can go faster without going above your threshold. Maybe you won’t be a better sprinter, but you’ll no longer need to make those jumps to stay on the pack or struggle to not get dropped in the hills. You’ll also save a lot of energy and matches in your races, leaving you primed for the sprint or a solo effort to win.
Focus on your FTP training for at least 10 weeks (rest week in week 4), and you’ll see a big difference. Here’s how to do it.
What is Functional Threshold Power (FTP)?
Functional Threshold Power (FTP) is the highest average power a cyclist can maintain for approximately one hour. It is the primary benchmark for cycling performance and is used to calculate training zones.
How to Calculate Your FTP
The most common method is the 20-Minute Field Test:
- Warm-up: 20–30 minutes of progressive intensity.
- Main Effort: 20 minutes at your maximum sustainable pace.
- Calculation: Multiply your average 20-minute power by 0.95 to estimate your 1-hour FTP.
Training Tip → Try this on the indoor training with a platform like TrainingPeaks Virtual for a safe, distraction-free FTP test.
How to Increase FTP
Increasing your Functional Threshold Power (FTP) allows you to ride faster for longer without fatiguing. FTP represents the highest average power you can sustain for approximately one hour and is a key determinant of cycling performance in time trials, climbs, and sustained race efforts.
The most effective way to increase FTP is through a focused training block that combines structured threshold intervals, longer endurance rides, and adequate recovery over 8–12 weeks.
1. Train at and just below FTP regularly
Most FTP gains come from repeated work at 88–105% of your current FTP. These intensities improve lactate clearance, muscular endurance, and aerobic efficiency.
2. Accumulate time at threshold, not just intensity
Rather than short, all-out efforts, focus on accumulating 40–90 minutes of total FTP work per session using longer intervals.
3. Use long weekend rides to reinforce FTP gains
Rides longer than four hours—especially with sustained climbs—stress the aerobic system and reinforce fatigue resistance. Riding at sweet spot (88–93% FTP) when tired is especially effective.
4. Recover between hard sessions
FTP workouts are demanding. Easy endurance rides or rest days between hard sessions allow you to consistently hit the required power ranges.
How Long Does it Take to Improve FTP?
Most athletes see measurable FTP improvements after 8–10 weeks of consistent training, typically with a recovery week every fourth week. Progress depends on training history, consistency, nutrition, and sleep.
FTP Training Workouts
Here are three, solid FTP interval workouts you can include in your next training block.
1. 3 × 10-Minute FTP Intervals
Purpose: Build early threshold durability
Intensity: 91–95% FTP
- Warm up 10 minutes at endurance pace, including several 1-minute high-cadence efforts (>110 rpm)
- Ride 3 × 10 minutes at FTP, with 5 minutes easy spinning between intervals
- Cool down with 20–30 minutes at endurance pace
Progression: Increase to 4 × 10 minutes in the final week before recovery
2. 3 × 15-Minute FTP Intervals
Purpose: Increase sustained power and fatigue resistance
Intensity: 95–100% FTP
- Warm up thoroughly at endurance pace
- Ride 3 × 15 minutes at FTP, with 8 minutes recovery between intervals
- Total FTP time: 45 minutes
Tip: Schedule mid-week so you can recover before longer weekend rides
3. 2 × 20-Minute FTP Intervals with Tempo Riding
Purpose: Simulate race fatigue and improve pacing
Intensity:
After FTP intervals, continue riding hills at sweet spot (88–93% FTP)
FTP intervals: 100% FTP
Between efforts: Tempo (76–87% FTP)
Perform during a long ride (4+ hours if possible)
Ride 2 × 20 minutes at FTP, using descents or flat terrain for recovery
Between efforts, maintain tempo pace
The late base period is about building your engine and raising your FTP. Use these three sessions to go hard and you’ll see the difference in the next season!
