5 Ways to Improve Your FTP

Improving your Functional Threshold Power (FTP) requires a structured approach that challenges your fitness and builds both your aerobic and anaerobic energy systems. Here are five proven strategies to boost your FTP:

1. Sweet Spot Training: This involves riding at 88–94% of your FTP, which is an intensity that balances stress and recovery. Sweet spot sessions help increase your sustainable power by targeting the aerobic system without overly fatiguing the body, making it ideal for consistent training.
2. Threshold Intervals: Perform intervals at 95–105% of your current FTP for durations of 8–20 minutes, with 5–10 minutes of recovery in between. These sessions directly train your ability to sustain power at your threshold and help push it higher over time.
3. VO2 Max Workouts: Incorporate shorter, high-intensity intervals at 105–120% of your FTP. Examples include 3–5 minute efforts followed by equal recovery. These sessions improve your aerobic capacity and make threshold-level efforts feel easier.
4. Endurance Base Training: Spend time riding in Zone 2 (56–75% of FTP). Building a strong aerobic foundation supports higher-intensity efforts and helps you recover faster from harder workouts. Consistency at this lower intensity is key to long-term gains.
5. Progressive Overload: Gradually increase the intensity or duration of your workouts over time. Start with shorter intervals and increase their length or intensity as your fitness improves. Regularly retesting your FTP ensures you’re training at the right intensities.

Improving your FTP requires patience, consistency, and a balance of high-intensity and endurance-focused training. Combined with proper recovery, nutrition, and rest, these strategies will help you achieve measurable progress.

Want to stay focused? Allow us to remind you when your next FTP test is due! Just sign up below:

Get FTP reminder