“What’s your FTP” is one of the most popular questions in cycling.

It’s one metric by which to quantify your strength & ability as a cyclist.

But to achieve this growth requires a dedicated approach to training, nutrition, gear and strength training.

So, what is FTP & how can you enhance it?

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The Main Feature

Leg one: What is FTP?

FTP, or Functional Threshold Power, is a critical metric in cycling that refers to the highest average power (measured in watts, e.g. 220 watts) that a cyclist can sustain for an hour. It is widely used to gauge a cyclist's fitness and to tailor specific training intensities. Understanding FTP helps in setting appropriate training zones, which are crucial for optimizing performance and structuring workouts effectively.

FTP can be determined through various testing protocols, such as a 20-minute all-out effort where a rider's average power for this duration is taken and reduced by a percentage (commonly 5%) to estimate the power they could theoretically maintain for an hour. This serves as a benchmark to guide training decisions, ensuring that the intensity of the workouts matches the athlete's current fitness level. This metric is especially valuable because it allows both amateur and professional cyclists to maximize their training efficiency by targeting specific physiological adaptations.

Why is FTP important?

Understanding and improving Functional Threshold Power (FTP) is fundamentally important in cycling for several reasons. FTP represents the highest average power a cyclist can sustain over the duration of an hour, measured in watts, and serves as a direct indicator of a cyclist's aerobic capacity and endurance. It is particularly crucial in long-distance cycling events where sustained effort is required.

The importance of FTP extends to its role in setting training zones. These zones are calculated as percentages of FTP and are designed to elicit specific physiological responses. For example, training just below the FTP threshold enhances aerobic endurance, crucial for long races, while training above FTP can improve anaerobic capacity and sprinting power. These zones allow for precise control over training intensity, ensuring that each session maximizes physiological adaptations necessary for performance improvements.

Moreover, FTP is a valuable metric for tracking progress. By regularly assessing FTP, cyclists and coaches can evaluate the effectiveness of their training regimen. Increases in FTP indicate successful adaptation and improved physiological capacity, while stagnation or decreases may prompt a review and adjustment of training strategies. This objective measurement ensures that training remains aligned with the athlete's development and competitive goals.

In preparation for races, FTP can also guide pacing strategies and race day performance. Cyclists can strategize their efforts more effectively, understanding how long they can sustain high-intensity efforts without fatiguing prematurely. This is particularly advantageous in time trials and critical race stages where pacing can determine the outcome.

Additionally, setting performance goals related to FTP can significantly enhance motivation. Achieving or surpassing targeted FTP values can provide psychological boosts and a tangible sense of progress, crucial for maintaining motivation throughout the rigorous training cycles common in competitive cycling.

FTP is a comprehensive tool that informs training intensity, monitors progression, aids in race preparation, and fuels motivation.

T-1: Mental Preparation

Leg 2: How do you measure FTP?

Measuring Functional Threshold Power (FTP) is essential for cyclists to assess their current performance level and set appropriate training intensities. There are several methods to determine FTP, each with its own approach and equipment requirements. Here are the common methods used:

20-Minute Test: This is perhaps the most popular method to estimate FTP. The cyclist warms up thoroughly, then rides as hard as possible for 20 minutes, typically on a steady gradient or on a trainer. The average power output recorded during these 20 minutes is then reduced by 5% to estimate the power the cyclist could theoretically maintain for an hour. The reduction accounts for the extra effort that can be temporarily sustained over a shorter duration.

60-Minute Test: This is the most direct but also the most challenging way to measure FTP, as it involves maintaining the highest possible power output for a full hour. The average power maintained during this test is considered the true FTP. Due to its difficulty and the physical strain it imposes, this method is less frequently used by amateur cyclists. 

Ramp Test: In a ramp test, the cyclist starts at a low power output, and the power increases gradually every minute until exhaustion. The maximum power output achieved just before failure is used to estimate FTP through various calculations, often involving a percentage of the maximum effort sustained during the last minute of the test.

Software and Apps: Many modern cycling computers and training software can estimate FTP through regular riding data without a structured test. These systems analyze normal training rides and races to provide an FTP estimate based on power output patterns and peaks over time. 

8-Minute Test: Similar to the 20-minute test, this method requires two 8-minute efforts instead of one 20-minute effort. The cyclist performs two maximal 8-minute efforts separated by a 10-minute recovery. The average power from these efforts is then averaged and reduced by a slightly higher percentage (typically 10%) to estimate FTP.

Each method has its advantages and disadvantages in terms of accuracy, ease of execution, and physical demand. The choice of method often depends on the cyclist's experience, goals, and available equipment. Regardless of the method used, regularly measuring and updating FTP is crucial for tailoring training programs and monitoring progress in cycling performance.

Leg 3: How can you enhance your FTP?

To effectively enhance your Functional Threshold Power (FTP), a meticulously designed and comprehensive plan is essential. This plan must encompass all facets of cycling performance, including tailored training sessions, precise gear optimization, targeted nutrition strategies, structured gym workouts, and consistent mental training. The goal is not only to elevate your FTP but also to develop a well-rounded cycling profile that balances power, endurance, recovery, and mental toughness. By approaching your FTP improvement holistically, you ensure sustained performance enhancements that are both measurable and impactful. Below is an in-depth exploration of each component of this improved FTP enhancement plan, providing a structured pathway to achieving your cycling goals.

Detailed Cycling Training Plan

Interval Workouts: Three times a week, perform interval training specifically designed to improve FTP. For example:

Tuesday: 4 x 8-minute intervals at 105% of current FTP with 5 minutes of easy spinning recovery between efforts.

Thursday: 2 x 20-minute intervals at 95-100% of FTP with 10 minutes of easy spinning recovery between efforts.

Saturday: Over-unders where you alternate between 2 minutes at 110% of FTP and 2 minutes at 90% of FTP for a total of 30 minutes.

Endurance Rides: Every Sunday, undertake a long endurance ride ranging from 3-5 hours at 65-75% of FTP to enhance aerobic base and endurance.

Active Recovery: On Mondays and Fridays, engage in easy rides lasting 1-2 hours at 50-60% of FTP to aid recovery and maintain weekly volume.

Optimized Gear Usage

Bike Fit and Equipment: Regularly review your bike fit with a professional to ensure optimal positioning. Upgrade key components such as wheels and tires for better aerodynamics and reduced weight, which can help increase speed with the same power output.

Power Meter: Use a power meter to train with precision. This will allow you to monitor your exact output during training and adjust your effort in real time to ensure you're training at the correct intensity for FTP improvements.

Advanced Nutrition Strategy

Daily Nutrition: Structure your diet to support training demands:

High-Carb Days: On high-intensity training days, increase carbohydrate intake to about 6-10 grams per kg of body weight.

Moderate Days: On endurance or moderate days, maintain carb intake around 5-8 grams per kg.

Rest Days: Lower carb intake to 3-5 grams per kg depending on recovery needs.

Hydration and Electrolytes: Maintain hydration and electrolyte balance through regular intake of fluids before, during, and after rides.

Recovery Nutrition: Post-training, focus on a 4:1 carbohydrate to protein ratio within 30 minutes of finishing to optimize recovery and muscle repair.

Get a detailed nutrition guide here.

Comprehensive Gym Workouts

• Strength Training: Incorporate lower body strength twice a week focusing on compound movements like squats (both back and front), leg presses, and deadlifts.

• Core and Stability: Twice a week, perform core strengthening and stability workouts including exercises like planks, Russian twists, and medicine ball throws.

• Flexibility and Mobility: Dedicate at least 20 minutes daily to stretching, emphasizing leg, hip, and back flexibility. Include a yoga session twice a week to enhance mobility and overall body awareness.

Consider hybrid training as a cyclist. This approach will build your aerobic and strength fitness. Running compliments base cycling fitness & strength training helps strengthen your core muscles. My 8 week hybrid training plan can be found here.

Regular Monitoring and Mental Training

• FTP Testing: Every 6 weeks, conduct an FTP test to gauge improvements and adjust training zones accordingly.

• Mental Toughness: Engage in mental training practices such as visualization and relaxation techniques regularly. Setting short-term, achievable goals can help maintain focus and motivation.

This comprehensive plan is designed to methodically improve your FTP through a balanced approach of specific cycling workouts, precise nutrition management, strategic gear usage, targeted gym exercises, and mental conditioning. Tailoring this plan to your specific needs, limitations, and progress will help ensure the best results.

So that’s how to enhance your FTP.

Coaches Corner

Zwift Workout: 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: 90 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.

Minutes 60-75: VO2 Max Efforts

• 3 x 3-minute intervals at 110-120% of your current FTP with 3 minutes of easy recovery spinning between intervals.

• Focus: Increase your aerobic capacity and push your power output boundaries.

Minutes 75-90: Cool Down

• Gradually reduce the intensity back to Zone 2 and then to Zone 1.

• Include gentle spinning and allow your heart rate to drop.

• Focus: Promote recovery and prevent muscle soreness.

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.