Five Ways to Improve Your FTP

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FTP is the most popular acronym in cycling, though the term “Functional Threshold Power” (FTP) didn’t even exist until the 1980s. It wasn’t until decades later that the term went mainstream, and now it seems like every human who’s ever been on two wheels has heard of FTP.

Everyone wants to improve their FTP because, at a basic level, the higher your FTP, the faster you go. A higher FTP signifies that you are stronger than before, you’ve improved your fitness, and you can compete at a better level.

Despite its popularity, a significant number of cyclists have no idea what FTP is. They might struggle to define it, and they have no clue how to improve it. The simple way to improve your FTP is, “Just ride more,” but you and I both know that’s not possible for most people. So let’s dive into FTP—what is FTP, and how can you improve it?

What is FTP?

FTP, or Functional Threshold Power, is the average amount of power a rider can generate for one hour, expressed in Watts (w) and measured with a power meter.

Basically, the stronger you are, the higher your FTP. Tadej Pogačar has the highest FTP in the world (probably), somewhere around 450w (7w/kg). The average beginner cyclist has an FTP of 2-3w/kg, or 140-215w, for riders who weigh 70-75kg (154-155 lbs).

It’s important to remember that while FTP is important, it is not the sole determinant of cycling performance. Power-to-weight ratio (measured in watts per kilogram) is the main determinant of your climbing speed, whereas aerodynamics and positioning are crucial for sprinters and time trial riders.

But once you’ve been cycling for a while, your Functional Threshold Power will stabilize, and you will look for new ways to get faster. Before we dive into a few FTP-improving workouts, let’s take a closer look at measuring FTP.

Also read:

How to Measure Your FTP

Using an accurate FTP is just as important as putting in the training hours and miles. If your FTP is off by 20 watts, you could ruin your fitness by riding too hard or wasting your time by pedaling too easily. Getting an accurate FTP measurement is key, and we’re glad there are so many ways to do it.

While the FTP lab test is the holy grail, it is far-fetched for the vast majority of cyclists. Thankfully, you can complete different types of FTP tests at home, including the widely-used ramp test. A ramp test is as simple as it sounds: on an indoor smart trainer, the power gets higher and higher until you can no longer turn the pedals. You go until you blow, and then use your test data to calculate your FTP.

Most indoor cycling apps will automatically calculate your FTP as soon as you finish a ramp test. These tests are very popular because they are quick and simple; there is no pacing required, and you can complete the entire test in under 30 minutes.

The next most popular FTP test is the 20-minute time trial. This one has been around for a long time, and it’s quite simple: go as hard as you can for 20 minutes, and then take your average 20-minute power and multiply it by 0.9-0.95 to get your FTP. Personally, I use 0.93 in this equation because most cyclists tend to overestimate your FTP. When it comes to completing workouts and steadily improving your fitness, slightly undershooting your FTP is better than slightly overshooting it.

Now that you know your FTP, it’s time to pump those numbers up.

5 Ways to Improve Your FTP

1. LSD training

Long, slow-distance (LSD) training is a tale as old as time. If you simply ride your bike more, you are bound to get stronger (to a point). Of course, overtraining and burnout can occur if you overdo it, but as long as you keep the intensity low, increased training volume will help you get stronger.

At a basic level, LSD training occurs at 55-65% FTP or at a conversational pace. This is the kind of tempo that you could hold all the way that doesn’t leave you catching your breath at the top of a climb. LSD training has a wide range of mental and psychological benefits for all levels of cyclists.

2. FTP intervals 4x8min

4×8 minutes is the classic FTP interval session for cyclists. It can be extremely challenging, but the intervals are just short enough that you can push through to the end. After a warm up period, you will complete four sets of eight-minute intervals at 100-105% of your FTP. Beginner cyclists can aim for 100% of their FTP, while experienced riders can aim for 105% of their FTP during each interval.

Each rest period between the intervals can last 4-8 minutes, so I typically prescribe five-minute recoveries for most of my athletes. Beginners can take more rest in between each interval, whereas experienced riders can challenge themselves by shortening the rest periods.

3. SFR Tempo intervals 2×20

SFR (slow frequency revolution) sessions include intervals done at a low cadence (50-60 rpm) and high torque. These workouts are much harder than they look on paper because the high torque challenges your leg, back, and core muscles throughout each pedal stroke.

While SFR training has been around for years, it hasn’t taken the world by storm. But if you dive into the Strava files of hundreds of professional cyclists, you will see them completing SFR interval sessions throughout the year, from the winter training months to the summer altitude camps.

A typical SFR session could include three sets of 10-minute, low-cadence intervals at 85% FTP and 50-60 rpm. Beginners can aim for a higher cadence of 60 rpm, while experienced riders can aim for 50-55 rpm. Each interval is done at Tempo power (85% FTP), so the intensity is not ridiculously hard, but the low cadence puts a strain on your muscles that can cause a wide range of adaptations.

In between each SFR interval, I always recommend spinning at low power (<50 % FTP) and high cadence (>90 rpm) to help process the lactate buildup.

4. Follow a structured plan with 2-3 hard sessions per week

There is no substitute for a well-written training plan. You could write the best workouts in the world, but it doesn’t matter if you’re too tired to complete them. Structured training can completely change your feeling and performance on the bike, especially if you’ve never tried it before.

Amateur cyclists should aim for 2-3 hard sessions per week, with the rest of their training time spent in Zones 1 and 2. Any more than that, and you are putting yourself at high risk of injury, burnout, and chronic fatigue.

You can define hard training as any ride that includes Zone 3 intervals or harder. Any time you go over 65-70% FTP for more than a few seconds, you are riding at high intensity. Millions of beginner cyclists have made the mistake of riding “medium hard” all the time. It’s fun to go fast, but it also takes time for your body to recover from those efforts. Trust your training plan, and you will reap the rewards.

5. Rest

In addition to recovery and endurance rides, taking time off the bike also helps you improve your FTP. Of course, you can’t take a three-week vacation and expect to improve, but taking a few days off every couple of weeks can actually help.

Every time you train, whether it is in Zone 1 or Zone 5, you are doing damage to your body. Exercise causes muscular breakdown and puts stress on your cardiovascular system. Combine this with adequate recovery, and your body will heal and build itself up to become stronger.

The key is “adequate recovery.” If you rode 10 hours a day for 30 consecutive days, your body would be completely wrecked (unless your name is Lachlan Morton). That is too much training and inadequate rest.

Lotte Kopecky also has a very high FTP, as well as a devastating finishing kick.

Follow a structured training plan with one-hour training sessions five times per week, and you will improve at a consistent and sustainable rate.

In general, most cyclists do really well with one rest day per week. When I say “rest,” I mean completely off the bike, low stress, and no other training. An hour of lifting at the gym does not count as a rest day. Neither does a 10-hour travel day to another continent.

Listen to your body, and it will tell you when you need to rest. You might struggle to get out of bed in the morning, or your leg muscles are extra sore. Maybe you need an extra cup of coffee at work, or the prospect of riding just doesn’t excite you that day. Whatever the sign, recognize it and listen.

One to two days off won’t ruin your fitness. In fact, that extra bit of rest will probably make you stronger.