Your Functional Threshold Power (FTP) is the key to unlocking your cycling potential.

Winter is the perfect time to focus on this crucial metric, building the power and endurance that will set you apart come spring. With tools like Zwift and structured training plans, off-season gains are more accessible than ever.

Mastering FTP isn't just about numbers—it's about transforming your performance.

So, how can winter training elevate your FTP to new heights?

P.S. Download my free FTP cycling training plan here.

The Main Feature

Leg 1: The Science Behind FTP and Its Role in Cycling

Functional Threshold Power, or FTP, is often described as the cornerstone metric for cycling performance. It represents the maximum average power (measured in watts) a cyclist can sustain for approximately one hour. Think of FTP as the tipping point between sustainable aerobic effort and the onset of anaerobic fatigue. The higher a rider’s FTP, the more power they can maintain over time, which directly translates to speed and endurance. Understanding the science behind FTP is critical to appreciating why it’s such an essential target for improvement.

FTP is rooted in physiological systems, particularly the aerobic and anaerobic energy pathways. At intensities below FTP, your body primarily relies on aerobic metabolism, using oxygen to break down carbohydrates and fats for energy. As you near or exceed your FTP, the balance shifts toward anaerobic metabolism, which generates energy rapidly but produces lactate as a byproduct. The accumulation of lactate eventually leads to muscle fatigue, making sustained effort impossible. Improving FTP is, therefore, about enhancing your body’s ability to work efficiently at high intensities, clear lactate effectively, and delay the point of fatigue.

One of the most compelling reasons to focus on FTP is its versatility. It’s not just for time trial specialists; it benefits all types of riders. Climbers use FTP to pace themselves on extended ascents, while sprinters need a solid FTP base to reach the finish line in peak condition after a grueling stage. Even recreational cyclists benefit, as a higher FTP allows for more enjoyable group rides and the ability to tackle challenging routes with confidence.

From a training perspective, FTP serves as the anchor for cycling zones, which dictate the intensity of various workouts. These zones range from recovery efforts (Zone 1) to anaerobic sprints (Zone 6). Training within specific zones, particularly at or near FTP (Zone 4), provides targeted physiological adaptations. For example, riding at sweet spot intensity (just below FTP) enhances muscular endurance, while sessions just above FTP improve lactate clearance.

The winter months present an ideal time to prioritize FTP development. Without the distractions of outdoor riding variables like traffic and weather, indoor training allows for controlled, precise efforts tailored to improving this key metric. Structured FTP-focused workouts not only enhance power output but also refine pedaling efficiency, muscular coordination, and mental resilience—all critical for peak performance in the upcoming cycling season.

By understanding the science behind FTP and its practical applications, cyclists can approach their winter training with purpose. Improving FTP isn’t just about pushing harder; it’s about working smarter, systematically targeting the physiological systems that underpin cycling performance. This foundational knowledge sets the stage for the strategies and specific training methodologies explored in Part 2.

T-1: Mental Preparation

Leg 2: Training Strategies to Enhance FTP During Winter

Winter is a season of opportunity for cyclists, as it provides the chance to focus on controlled, structured training without the variability of outdoor conditions. Indoor setups, such as smart trainers paired with platforms like Zwift or TrainerRoad, offer precise control over intensity, enabling riders to target specific energy systems effectively. Structured interval training forms the backbone of any FTP improvement program, and winter provides the perfect conditions for consistency.

The foundation of FTP-focused training lies in efforts performed at or near the threshold. Sustained intervals, often referred to as sweet spot training, balance intensity and sustainability. Working at approximately 85-95% of FTP, these intervals stimulate adaptations in both aerobic and anaerobic systems. Over time, this type of training increases the body’s ability to clear lactate and delays the onset of fatigue.

More advanced strategies, such as over-under intervals, push the body to adapt to fluctuations in intensity. Alternating between slightly above and just below FTP forces the body to manage lactate accumulation and improve clearance efficiency. This mirrors real-world conditions, such as climbs or surges in a race, where efforts rarely remain constant. Additionally, VO2 max intervals, performed at intensities exceeding 110% of FTP, expand the upper limits of aerobic capacity, indirectly supporting FTP growth.

While structured intervals are essential, winter training should also include lower-intensity endurance rides. These sessions, performed at a steady aerobic pace, build the cardiovascular base required to support higher-intensity efforts. The combination of high-intensity intervals and steady endurance rides creates a comprehensive program that addresses all aspects of FTP development.

Proposed 4-Week FTP Training Plan

This plan is designed for riders with access to a power meter or smart trainer and assumes familiarity with FTP zones. It includes four key sessions per week: sweet spot intervals, VO2 max efforts, endurance rides, and recovery spins. Additional rides can be added, but proper recovery is essential to ensure adaptation.

Week 1

• Day 1: Sweet Spot Intervals
  Warm-up: 10 minutes at Zone 2 (55-75% of FTP).
  Main Set: 3 x 10 minutes at 85-95% of FTP with 5 minutes of recovery spinning between efforts.
  Cool-down: 10 minutes in Zone 1-2 (below 55% of FTP).
  Purpose: Targets aerobic capacity and sustainable power output, ideal for building endurance near the threshold.

• Day 2: VO2 Max Intervals
  Warm-up: 15 minutes gradually increasing from Zone 1 to Zone 3.
  Main Set: 5 x 3 minutes at 110-120% of FTP with 3 minutes of easy pedaling between efforts.
  Cool-down: 10 minutes in Zone 2.
  Purpose: Stimulates maximum oxygen uptake, enhancing the body’s ability to deliver oxygen to working muscles.

• Day 3: Recovery Ride
  A 45-minute easy spin in Zone 1-2.
  Purpose: Promotes active recovery, reduces fatigue, and supports adaptations from prior high-intensity sessions.

• Day 4: Threshold Progression
  Warm-up: 10 minutes in Zone 2.
  Main Set: 2 x 15 minutes at 95-100% of FTP with 5 minutes of recovery between sets.
  Cool-down: 10 minutes in Zone 1.
  Purpose: Develops the ability to sustain effort at threshold, critical for time trials or extended climbs.

• Day 5: Endurance Ride
  90-120 minutes at Zone 2 with occasional surges into Zone 3 for 1-2 minutes.
  Purpose: Builds aerobic base, essential for long-term FTP development and fatigue resistance.

Weeks 2-4 Adjustments

• Gradually increase the duration or intensity of sweet spot and threshold intervals (e.g., move from 3 x 10 minutes to 4 x 10 minutes in Week 3).

• Incorporate longer endurance rides on weekends if time permits.

• VO2 max intervals can shift to 6 x 3 minutes in Week 2 and 7 x 3 minutes in Week 4 to push adaptation.

Rationale for the Training Plan

Threshold training and sweet spot intervals are the cornerstone of FTP development. By working just below or at FTP, these sessions improve lactate clearance and muscular endurance, enabling cyclists to sustain higher intensities for longer periods. VO2 max sessions complement this by pushing the upper limits of aerobic capacity, enhancing the body’s ability to transport and utilize oxygen. Finally, endurance rides support aerobic development and recovery, laying the foundation for sustained improvement.

Indoor training environments also enable riders to replicate race-specific conditions, such as holding steady power on virtual climbs or executing surges during group rides. Platforms like Zwift add a competitive edge through structured events and workouts, keeping training engaging and purposeful.

This scientific approach, when combined with consistent effort and adequate recovery, provides a roadmap for meaningful FTP gains during the winter months, setting the stage for success in the spring and summer cycling seasons.

Leg 3: Building a Complete Cyclist

While improving FTP is a primary goal for many cyclists, it is only one component of overall performance. Winter offers the opportunity to address other areas, such as strength, stability, and mental preparation, which contribute to a well-rounded athlete. Strength training plays a particularly important role, as it complements on-bike efforts by targeting muscle groups critical for power generation and injury prevention. Exercises like squats, deadlifts, and lunges develop lower-body strength, while core work enhances stability and reduces energy wastage during pedaling.

Equally important is the refinement of pedaling efficiency. Drills focusing on smooth, circular pedal strokes minimize wasted energy and improve power transfer. Indoor training sessions can incorporate single-leg pedaling or cadence-focused efforts to develop neuromuscular coordination. This attention to detail ensures that the power gained through improved FTP is used effectively.

Mental resilience is another key factor often overlooked in FTP improvement. Structured training, particularly during the isolating winter months, demands discipline and focus. Visualization techniques, goal setting, and mindfulness can help cyclists stay motivated during long sessions. The ability to push through discomfort during high-intensity intervals translates directly to improved performance in competitive scenarios.

Nutrition and recovery also play an integral role in winter training. Protein supports muscle repair and growth, while carbohydrates replenish glycogen stores depleted during intense efforts. Adequate hydration and sleep are critical for recovery, as they enable the body to adapt to the stress of training.

Conclusion

Winter training is more than a means to maintain fitness; it is a period for deliberate improvement and preparation. By understanding the physiological foundations of FTP, embracing structured training, and addressing the broader components of cycling performance, athletes can transform the colder months into a season of growth. FTP is not merely a number on a power meter—it is a reflection of endurance, strength, and efficiency. By targeting these areas with precision and purpose, cyclists can enter the spring stronger, faster, and more resilient, ready to tackle their goals with confidence.

So that’s how to enhance your FTP.

Coaches Corner

Workout of the week: 60 Minute FTP Booster

Creating an effective workout on Zwift to enhance Functional Threshold Power (FTP) involves structured intensity, focusing on intervals that push your current FTP limits. This workout is designed to challenge your aerobic and anaerobic systems, thus improving your sustained power output capabilities.

Total Duration: 60 minutes

Workout Structure:

Minutes 0-15: Warm-Up

• Start easy in Zone 2 (60-70% of Max HR).

• Gradually increase the intensity every 5 minutes.

• Include a few short bursts (30 seconds each) at high intensity to activate your legs.

• Focus: Prepare your muscles and cardiovascular system for intense effort.

Minutes 15-30: Threshold Build-Up

• 3 x 5-minute intervals at 90-95% of your current FTP with 2 minutes easy spinning in between.

• Focus: These efforts are close to your threshold and aim to get your body accustomed to sustaining high power.

Minutes 30-60: Over-Under Intervals

• 4 x 5-minute intervals, where each interval consists of 1 minute at 105% of FTP (just over threshold) followed by 4 minutes at 95% of FTP (just under threshold).

• 2 minutes easy spinning between each set.

• Focus: Enhance your ability to handle fluctuations above and below your threshold, crucial for race scenarios.

Additional Tips:

• Hydration and Nutrition: Ensure you're well-hydrated before starting, and keep a bottle within reach. For workouts exceeding an hour, consider consuming carbohydrates to maintain energy levels.

• Pacing and Monitoring: Utilize a power meter and heart rate monitor on Zwift to ensure you're staying within the correct power zones and heart rate ranges.

• Adjustments: Feel free to modify the intensity or duration of intervals based on your current fitness and how you feel during the workout.

This Zwift workout is meticulously crafted to push your FTP boundaries by blending high-intensity intervals with recovery periods, helping you enhance both your aerobic and anaerobic fitness levels. Regular engagement with such workouts can lead to significant improvements in your FTP and overall cycling performance.