5 Effective Training Methods to Increase Your FTP

Your Functional Threshold Power (FTP) is one of the most important metrics in cycling performance. It represents the highest average power you can sustain for an hour and serves as a benchmark for training zones, endurance, and race potential. Whether you're chasing KOMs, preparing for a fondo, or just want to ride faster, improving your FTP is a smart goal.

Here are five proven and effective training methods to help boost your FTP and overall cycling performance.

1. Sweet Spot Training (SST)

Why it works: Sweet Spot Training targets the zone just below your FTP (roughly 88–94% of FTP), maximizing training stress while allowing more volume than threshold intervals.

Example workout:

3 x 12 minutes at 90% FTP with 5 minutes recovery between intervals.

Build to 3 x 20 minutes over several weeks.

How often: 2–3 sessions per week.
Benefit: Improves muscular endurance, fatigue resistance, and aerobic capacity.

2. Threshold Intervals (FTP Work)

Why it works: Training at or just above your FTP stresses the same energy systems used during long, hard efforts and pushes your current threshold higher.

Example workout:

2 x 20 minutes at 100–105% FTP with 10 minutes recovery.

Can also do 4 x 10 minutes for a shorter session.

How often: Once per week, increasing duration or intensity over time.
Benefit: Directly improves your lactate clearance and aerobic limit.

3. VO2 Max Intervals

Why it works: High-intensity efforts at 110–120% of FTP increase your aerobic ceiling. Raising your VO2 max gives you more headroom to raise your FTP later.

Example workout:

5 x 4 minutes at 115% FTP with equal rest.

Alternatively, 30/30s (30 seconds on, 30 seconds off) for 8–10 minutes per set.

How often: 1 session per week.
Benefit: Increases oxygen uptake, cardiac output, and explosive power.

4. Long Endurance Rides

Why it works: Low-intensity, long-duration rides build your aerobic base and efficiency—critical for supporting higher FTP gains in more intense sessions.

Example workout:

2–4 hours at 60–70% FTP (Zone 2).

Include some cadence variation or low-cadence climbing drills.

How often: 1–2 times per week, especially on weekends.
Benefit: Enhances fat metabolism, capillarization, and recovery capacity.Aerodynamics, Wheel Weight, and Power: Physics Behind Your Ride

When it comes to road cycling performance, small changes in equipment and technique can lead to big differences in speed and efficiency. Among the most impactful factors are aerodynamics, wheel weight, and power transfer—all grounded in physics. Understanding how these elements interact can help cyclists make smarter gear choices and improve overall ride quality.

1. Aerodynamics: Cutting Through the Wind

Air resistance, or drag, is the number one force slowing you down on flat terrain. It increases exponentially with speed, meaning that riding 40 km/h requires much more effort than 30 km/h, even if the difference seems small.

Wheel profile matters: Deep-section carbon wheels reduce turbulence and slice through the air better than shallow rims, especially at higher speeds.

Crosswind stability: Modern aero wheels often feature U-shaped profiles for better handling in varying wind conditions.

Tire and rim interface: A seamless transition between tire and rim can significantly reduce drag.

Takeaway: Investing in aerodynamic wheels yields measurable benefits, especially in time trials, triathlons, or fast-paced group rides.

2. Wheel Weight: Climbing and Acceleration

On climbs and during sprints, rotational weight plays a critical role. This includes the rim, spokes, and hub, particularly the parts furthest from the hub (i.e., the rim itself).

Lighter wheels spin up faster: Reducing wheel weight improves acceleration and responsiveness.

Climbing performance: When gravity is the enemy, a lighter wheelset makes each pedal stroke more efficient.

Trade-off with aerodynamics: Ultra-light wheels may sacrifice aero gains; balance is key depending on your terrain.

Takeaway: For hilly or mountainous routes, lightweight wheelsets provide an edge in efficiency and endurance.

3. Power Transfer and Stiffness

When you pedal, your energy must transfer efficiently into forward motion. Wheel stiffness affects how much power gets lost in flex or deformation.

Lateral stiffness: Prevents the wheel from flexing side to side, keeping your power directly connected to the drivetrain.

Torsional stiffness: Ensures your power translates into rotation without lag.

Spoke count and lacing pattern: More spokes and denser patterns increase stiffness but may add weight.

Takeaway: High-quality hubs, carbon spokes, and stiff rims can reduce energy loss, especially during sprints or out-of-saddle efforts.

4. Finding the Right Balance

There’s no one-size-fits-all solution. Choosing the ideal wheelset depends on:

Your goals: Race-day speed or all-day endurance?

Your terrain: Flat roads, rolling hills, or steep mountains?

Your budget: Aerodynamic carbon wheels are costly, but may bring real-world gains.

Conclusion

Cycling is more than just pushing pedals—it’s a blend of strategy, fitness, and physics. Aerodynamics help you slice through the air, wheel weight affects how fast you climb or accelerate, and stiffness determines how effectively your power moves the bike forward. Understanding these concepts will empower you to make smarter equipment choices—and ultimately ride faster, longer, and more efficiently.

5. Strength Training (Off the Bike)

Why it works: Improving muscular strength, especially in the core and legs, supports greater power output and helps delay fatigue.

Key movements:

Squats, lunges, deadlifts (2–3 sets of 8–10 reps).

Core: planks, bridges, and rotational movements.

How often: 1–2 times per week in the base or build phases.
Benefit: Improves force generation and stabilizes power transfer on the bike.

Bonus Tip: Periodize Your Training

Use a structured approach:

Base Phase: Focus on endurance and sweet spot work.

Build Phase: Add threshold and VO2 max efforts.

Peak Phase: Taper volume, sharpen intensity.

Use FTP tests every 4–6 weeks to monitor progress and adjust zones.

Conclusion: Consistency Wins

Improving your FTP is not about hammering every ride—it’s about consistent, targeted training. Blend these five methods wisely, rest when needed, and stay patient. Over time, you’ll not only increase your FTP but also become a more confident, efficient, and competitive cyclist.