3 Training Sessions to Increase your FTP

So you’ve done your FTP test, looked at the average power over 20 minutes and deducted 5% for the anaerobic component, to get a figure for your Functional Threshold Power (FTP), which is the power you should be able to sustain for 60 minutes.

Whether you ride TT, road, cyclocross, track, mountain bike etc., here’s a few workouts you can do to improve your FTP:

  1. Sweetspot training – i.e. riding at 88-92% of your FTP for prolonged periods of say 20 minutes with a 5 minute recovery period can not only increase your FTP but reduce the strain on your body (see diagram above) .  When you’re able to do 2 x 20 minute sweet spots sets add in a third
  2. Intervals on your bike or a static trainer at an intensity that will stress your energy systems, followed by an appropriate recovery are a great way to build your FTP.  Start with 3 x 10 minute efforts at 110% FTP with 5 minutes recovery between each
  3. Progress to 2 x 20 minute efforts at 100 – 105% FTP with 10 minutes recovery between each


If you’d like to know more about training with power and how you can use it to improve your performance please get in touch.

(Credit to Dr. Andy Coggan for the sweetspot diagram)