Functional Threshold Power (FTP) is the highest average power (measured in watts) you can sustain for roughly an hour before fatigue sets in. Since testing for a full 60 minutes is impractical for most cyclists, FTP is typically estimated using a 20-minute test, with your average power from that effort multiplied by 95% to approximate your one-hour threshold.

Think of FTP as the size of your engine: the higher your FTP, the stronger your ability to ride faster, longer, and more efficiently.

FTP is crucial because it: 

    • Determines your training zones (so you can train with more accuracy)
    • Indicates how efficiently your body processes lactate
    • Can predict how you will perform in various cycling events  

The Science:

Your FTP is largely governed by two physiological factors:

    1. Aerobic Capacity (VO2 Max) – The total amount of oxygen your body can use. More oxygen = more power.
    2. Lactate Threshold – The point where lactate accumulates faster than your body can clear it, leading to fatigue.

To increase your FTP, you need to push your threshold higher and increase power output over time.


But here’s where many cyclists go wrong…

MISTAKE #1: Training in the “Grey Zone”

Many cyclists unknowingly spend too much time in zone 3 (tempo) - hard enough to feel like a workout, but not hard enough to drive real physiological adaptations. This is called “junk miles” or training in the grey zone - you’re not riding easy enough to build endurance, nor hard enough to trigger FTP growth.

The Science:

Your body adapts only when stress is sufficient to force change. FTP requires overload, which means training must include time at or above threshold power to stimulate adaptations in muscle fibres, oxygen delivery, and lactate clearance.

How to fix it:

Train in the right zones. Use a mix of:
 
  • Sweet Spot Training (90-95% FTP)
   Builds FTP efficiently with lower fatigue.

  • Threshold Intervals (96-105% FTP)
   Extends your ability to sustain power.

  • VO2 Max Efforts (106-120% FTP)
   Expands aerobic capacity.

MISTAKE #2: Not Using progressive overload 

If your training stays the same week after week, your body adapts and stops improving. FTP gains only happen when you progressively increase training load—either by increasing intensity, volume, or workload over time.

The Science: 

The principle of progressive overload states that to improve performance, the body must be continuously challenged beyond its current capability. This forces muscular, cardiovascular, and metabolic adaptations.

How to fix it: 

   • Follow a structured progression - Each week, slowly increase intensity, duration, or workload.
   • Use FTP tests to track gains - Retesting every 8-12 weeks ensures your training is targeted correctly. (for riders new to structured training, you may need to re test every 4 weeks).
   • Incorporate recovery weeks - Recovery is where adaptations happen so rest or very disciplined low intensity (no more than low zone 2) is critical to allow the body to absorb gains.

In ACCELERATE 2025, we build your FTP methodically over 8 weeks, with live coach calls and indepth data analysis, adjusting your workload to ensure steady gains without burnout. 

MISTAKE #3: Neglecting Strength & Core Training

FTP isn’t just about aerobic fitness—it’s about force production and stability on the bike. Weak muscles mean less power transfer to the pedals.

The Science:

Cycling is a repetitive movement that primarily uses slow-twitch (Type I) muscle fibres. However, power production comes from fast-twitch (Type IIa) fibres, which require strength training to be effectively recruited.  

How to fix it:

Strength training 2x per week. Focus on:

   • Glute activation (bridges, lunges, clam, lateral band walks)
   • Core stability (planks, Russian twist, dead bug, leg raises, mountain climbers)
   • Leg power (squats, deadlifts, single leg Bulgarian split squats)

ACCELERATE 2025 includes core work to ensure you focus on building core strength to aid stability and power transfer. 

Ready to smash through your FTP plateau?

If you’re training hard but not seeing gains, or looking for more accountability and support, check out ACCELERATE 2025. 

Over the last decade we've coached over 1000 cyclists with our proven 8-week group coaching programmes online. They are designed specifically for time pressed cyclists ensuring they get results with as little as 2-3 hours a week. Benefit from:

We are so confident you will get results that if you don't, we will refund you 100% of your investment! Join Accelerate Now – 7 spots left! Starts March 10th

FTP isn’t just a number - it’s the foundation of stronger, faster, and more confident cycling. But training without strategy leads to plateaus. By fixing these mistakes, following a structured plan, and applying science-backed training principles, you’ll finally unlock the power you’ve been chasing.
 
Have a question? Book a Free Coach Call now and we can guide you how to get the most out of your training.