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:

Testing your Functional Threshold Power (FTP) regularly is essential for tracking your fitness and ensuring your training remains effective. FTP represents the maximum power you can sustain for an hour, and it serves as the foundation for your power training zones. Without periodic testing, your zones may become outdated, leading to workouts that are either too easy to challenge you or too hard to sustain, which can result in plateaued progress or burnout.

Functional Threshold Power (FTP) is a key metric in cycling that reflects the maximum power you can sustain for an hour without fatiguing. It is widely used to personalise training, measure fitness, and set power zones for structured workouts. Understanding your FTP and how it relates to your cycling goals is crucial for making meaningful progress.

The science behind Functional Threshold Power (FTP) lies in your body’s ability to produce and sustain energy for cycling through a balance of aerobic and anaerobic systems. FTP represents the power output where your body can clear lactate from the blood as quickly as it produces it, allowing you to ride at a steady state without accumulating fatigue. Once you exceed FTP, lactate builds up, causing fatigue to set in quickly.

You’ve decided to give indoor cycling a go – excellent choice! Whether you’re looking to boost your fitness, shed a few pounds, or simply enjoy a new way to move your body, indoor cycling is a fantastic option. It’s low-impact, high-energy, and suitable for all fitness levels. But if you’re new to it, you might feel a bit unsure where to start. Don’t worry; I’ve got you covered with this guide to help you clip in (or step on) and spin your way to success.

Fitness initiatives, including group classes like indoor cycling, are becoming a popular choice for businesses aiming to invest in their teams’ health.

Focusing on a few critical training areas can significantly enhance your cycling journey, whether you aim to finish a sportive or improve your cycling speed in or out of the studio.

Essential Training Components for Road Cycling

Elevating your heart rate might not seem like the most enjoyable part of your workout week, yet it plays a pivotal role in enhancing your health and extending your lifespan.

Regardless of whether you're just beginning your journey with power-based cycling training or are well-versed in the intricacies of measuring watts, understanding and conducting a Functional Threshold Power (FTP) test is crucial. For cyclists embarking on their training, the initial step often involves an FTP test. This is no coincidence; such testing provides a precise measurement of your current fitness level, ensuring your training intensity is neither too challenging nor too lenient, but perfectly tailored to your needs and goals.

What Being an 'Enhancing' Training Provider Means
Achieving 'Enhancing' status from CIMSPA reflects our commitment to delivering outstanding educational quality. This recognition is awarded following a quality assurance inspection by CIMSPA, marking us as a training provider of quality. It assures both current and future learners of the high standard of training they receive with us​.

In recent years, indoor cycling has transcended its niche of hardcore racers braving the winter to maintain their form, blossoming into a widely embraced fitness phenomenon. Thanks to technological leaps, this form of exercise now presents a multitude of benefits to cyclists of all ambitions.

The study examines the impact of moderate-intensity versus progressively increased intensity training on cardiorespiratory fitness (CRF) over 26 weeks. Participants, who were healthy but untrained adults, showed significantly greater improvements in CRF, including VO2max with increased intensity training compared to moderate-intensity training, without additional energy expenditure. This suggests the crucial role of training intensity in enhancing fitness levels.

Implications for Indoor Cycling and Instructors:

A lower resting heart rate (RHR) is often associated with higher fitness levels, a testament to an efficiently working heart that pumps more blood per beat. However, the fitness realm reminds us that RHR is a relative marker, not an absolute gauge of one's physical condition. For instance, a person with a 60bpm RHR could be in better shape than someone at 40bpm, highlighting the nuances of cardiovascular efficiency.

Research: digest of article and application to indoor cycling: Exercise professional education, qualifications, and certifications: a content analysis of job postings in the United States
Pojednic Rachele, O’Neill Devin P., Flanagan Molly G., Bartlett Alexis, Carter Byron LaGary, Kennedy Mary A. Front. Sports Act. Living, 18 January 2024
Sec. Physical Education and Pedagogy
Volume 6 - 2024

The fitness industry, particularly within the realm of indoor cycling, is rapidly evolving. As demand grows for more specialised and knowledgeable instructors, the need for advanced qualifications and certifications becomes increasingly crucial. This article delves into the changing landscape of the exercise science industry in the U.S., highlighting the importance of ongoing education for indoor cycling instructors.

Understanding the pivotal role of sleep in cyclist recovery is crucial for any advanced indoor cycling instructor. This post delves deep into the intertwining realms of sleep science and cyclist performance, offering practical insights and recommendations.

Indoor cycling has revolutionised the way we approach fitness, blending convenience with effectiveness. Whether you're a seasoned cyclist or a fitness enthusiast, the advantages of indoor cycling are too compelling to ignore. In this article, we delve into the key benefits of indoor cycling that make it an indispensable part of any fitness routine.