How to Increase FTP: A Science-Based Guide to Cycling Power
Most cyclists think increasing FTP is about doing more threshold intervals. Harder efforts, more often, until the number goes up.
This approach fails more riders than it helps.
The cyclists who see meaningful FTP gains—15, 25, even 40 watts over a training block—understand that FTP improvement isn't about grinding through endless 20-minute efforts. It's about strategic stress application across multiple energy systems, proper recovery timing, and progressive overload that your body can actually adapt to.
Here's how to approach FTP training that actually works.
What is FTP in Cycling?
Before diving into how to improve FTP, let's clarify what it actually is—because the common definition is misleading.
Many people think FTP (Functional Threshold Power) is the maximum power you can sustain for 60 minutes, but this isn't necessarily correct. It's the maximum power you can sustain in a quasi-steady state without fatiguing. The duration that it can be sustained for varies from rider to rider and can be as short as 35 minutes, and as long as 75 minutes depending on the rider's strengths and weaknesses.
At CycleCoach we like to use both MAP testing (ramp test to exhaustion) and FTP testing (some sort of time trial that takes at least 20 minutes). MAP allows us to see the upper limits of aerobic power (similar to VO2max) while FTP can be thought of as the maximal metabolic effort.
By comparing your FTP to MAP, we can make decisions about what type of training may work for you and how you can improve your fitness. Of course, other aspects also need to be taken into account. Want to understand how you currently stack up? Check out our MAP & Power Profile Calculator.
Why Most FTP Training Fails Before It Starts
The biggest mistake cyclists make is assuming FTP training means threshold training. They see "functional threshold power" and immediately think "I need to train at threshold power."
This misses how adaptation actually works.
Your FTP represents your maximal sustainable power output. But the physiological systems that determine this power operate across a spectrum of intensities, not just at the magical threshold number.
Effective FTP training targets three distinct but interconnected areas: your aerobic base, your lactate processing ability, and your neuromuscular power. Train only at threshold, and you're leaving two-thirds of potential improvement on the table.
The Three Pillars of FTP Development
MIET/Sweet Spot: The Foundation Layer
MIET [moderately intensive endurance training] (our term for Sweet spot) training—efforts between 84-97% of your current FTP—forms the foundation of sustainable FTP improvement. These efforts feel challenging but manageable, allowing you to accumulate significant training stress without requiring full recovery between sessions.
The magic of MIET lies in its repeatability. You can perform 3×15-minute efforts at 90% FTP twice per week for weeks without burning out. Try that with true threshold work and you'll be overtrained within a month.
Best FTP workouts for building your base:
Start with 45-60 minutes total MIET time per week, spread across 2-3 sessions. A typical progression looks like:
Week 1-2: 3×12 minutes at 88-92% FTP
Week 3-4: 3×15 minutes at 88-92% FTP
Week 5-6: 2×20 minutes at 90-95% FTP
Threshold Work: The Sharp Edge
True threshold efforts—100-110% of current FTP—provide the specific stimulus your lactate processing systems need to improve. These sessions are harder to recover from, which means you can't do them as frequently as MIET work.
The gold standard threshold session remains 2×20 minutes at 100-105% FTP with 10 minutes recovery between efforts. This workout provides approximately 40 minutes of time at or above threshold power, which research suggests is the minimum dose needed for significant adaptation.
Advanced FTP training strategies:
Build toward this workout gradually:
Week 1-2: 4×8 minutes at 100-103% FTP
Week 3-4: 3×12 minutes at 100-105% FTP
Week 5-6: 2×20 minutes at 100-105% FTP
Perform threshold work once to twice per week maximum. These efforts require 48-72 hours for full recovery, and attempting them while still fatigued from previous sessions defeats the purpose.
Over-Unders: The System Integration
Over-under intervals alternate between slightly below and slightly above your current FTP, typically 95% for 3-5 minutes followed by 105% for 1-2 minutes, repeated multiple times within a single effort.
These intervals train your body's ability to clear lactate while continuing to produce power—exactly what happens during sustained climbs, hard group rides, or time trials where the pace isn't perfectly steady.
A typical over-under session includes 3×12-minute efforts with the following pattern:
3 minutes at 95% FTP
2 minutes at 105% FTP
Repeat pattern twice more within each 12-minute effort
The psychological benefit is significant too. After training over-unders regularly, holding steady power at FTP feels almost easy compared to the constant surging of the interval work.
Understanding Your FTP Training Zones
To train effectively, you need to understand where each type of effort sits relative to your current FTP:
| Zone | % of FTP | Purpose | Feel |
|---|---|---|---|
| Zone 2 (Endurance) | 60-75% | Aerobic base building | Conversational, sustainable for hours |
| MIET | 84-97% | FTP development foundation | Challenging but repeatable |
| Threshold | 100-110% | Lactate processing | Hard, sustainable 20-40 minutes |
| Over-Under | 95-105% alternating | System integration | Variable, mentally demanding |
How to Test Your FTP Properly
FTP testing is essential for setting accurate training zones, but most cyclists test too frequently or use inconsistent protocols.
The 20-Minute FTP Test
The most common FTP test protocol is a 20-minute all-out time trial. After a proper warm-up, you ride as hard as you can sustain for 20 minutes, then multiply your average power by 0.95 to estimate FTP.
This works reasonably well for most cyclists, but it has limitations. Some riders can hold a higher percentage of their true FTP for 20 minutes, while others struggle to reach 95%.
The MAP Test (Ramp Test)
At CycleCoach, we prefer combining a MAP test with traditional FTP testing. The MAP test—a ramp test to exhaustion—reveals your maximal aerobic power (the upper limit of your aerobic system). This is similar to VO2max testing but more practical for cyclists.
The relationship between your MAP and FTP tells us a lot about your physiology and where your training should focus. A rider with high MAP but relatively low FTP has different training needs than someone with the opposite profile.
Use our MAP & Power Profile Calculator to understand your current physiology and get personalized training recommendations.
How Often Should You Test?
Test at the beginning of a training block, train consistently for 8-10 weeks, then retest. Testing every 4 weeks sounds logical, but it's counterproductive. FTP improvements require 6-8 weeks minimum to manifest, and frequent testing interrupts training progression while adding unnecessary stress.
The number might not change dramatically after 8 weeks, but your ability to sustain that power for longer durations—and your performance in real riding situations—will improve significantly.
Progressive Overload: The Key to Sustained Gains
FTP improvement requires progressive overload, but most cyclists apply this concept incorrectly. They immediately jump to higher power targets without building the aerobic foundation to support those efforts.
Effective progression follows this hierarchy:
Duration first: Extend the length of individual efforts before increasing intensity
Volume second: Add total time in zone before pushing harder
Intensity last: Increase power targets only after duration and volume are maximized
For example, if you're currently performing 3×12-minute MIET efforts, the progression could be 3×15 minutes, then 3×18 minutes, then potentially 2×25 minutes before moving to higher power targets.
This approach builds the aerobic machinery to support higher power outputs rather than simply forcing your body to hit numbers it can't sustain.
Common Training Mistakes That Limit FTP Gains
Mistake #1: Ignoring Recovery Quality
FTP training is inherently stressful. MIET efforts, threshold intervals, and over-unders all create significant physiological stress that requires proper recovery to produce adaptation.
Most cyclists can handle 2-3 quality FTP-focused sessions per week maximum. Fill the remaining training time with easy endurance work, active recovery, or complete rest days.
If you're consistently struggling to hit power targets, feeling flat during intervals, or seeing your morning heart rate elevated, you're likely training too hard too often.
Mistake #2: Neglecting the Aerobic Base
FTP improvements become unsustainable without a strong aerobic foundation. Zone 2 work—steady efforts at 60-75% FTP—builds the mitochondrial density and capillary networks that support higher power outputs.
The ideal training distribution for improving FTP is approximately:
70-75% easy/aerobic work
15-20% MIET training
5-10% threshold and above
This isn't exciting, but it works consistently across decades of coaching experience with thousands of cyclists.
Mistake #3: Chasing Numbers Without Context
Power alone doesn't determine how fast you ride. Your FTP might increase, but if you've neglected sprint power, climbing technique, or race tactics, your actual performance might not improve proportionally. There is also aerodynamics as well.
Focus on FTP improvement when it serves your broader cycling goals—whether that's climbing faster, lasting longer in group rides, or improving time trial performance. But don't chase the number at the expense of enjoying your riding or maintaining long-term health and motivation.
When FTP Training Isn't the Answer
FTP training works best for cyclists who already have several years of consistent training behind them and are looking to push their sustainable power to new levels.
It's not the right approach if:
You're new to structured training (focus on consistency first)
You're already overtrained or showing signs of burnout
Your limiters are tactical or technical rather than physiological
You're in-season and racing frequently
Masters cyclists especially need to consider whether FTP improvements are worth the training stress required to achieve them. Sometimes maintaining current FTP while improving durability, sprint power, or climbing technique provides better real-world performance gains.
Structuring Your FTP Training Plan
A well-designed FTP training block typically spans 8-10 weeks:
Weeks 1-3: Foundation Building
Establish consistent MIET work
Introduce basic threshold efforts
Build weekly training stress gradually
Weeks 4-6: Load Intensification
Peak MIET and threshold volume
Add over-under work
Maintain high but sustainable training load
Weeks 7-8: Integration and Testing
Reduce training volume slightly
Focus on quality over quantity
Retest FTP and adjust zones
Week 9: Recovery
Significantly reduced training load
Easy endurance work only
Prepare for next training block
This progression allows for proper adaptation while preventing the accumulation of fatigue that derails so many FTP training efforts.
Frequently Asked Questions
How much can I increase my FTP in 8 weeks?
Realistic FTP gains depend on your training history. Beginners might see 15-25 watt improvements in their first structured training block. Experienced cyclists typically see 5-15 watts per block. Gains of 30-40 watts are possible but usually require addressing significant weaknesses or coming from a period of reduced training.
Can you increase FTP without a power meter?
While a power meter provides the most accurate feedback, you can improve your threshold fitness using heart rate or perceived exertion. However, tracking progress becomes more difficult, and you'll need to rely on performance markers like climbing times or time trial results.
How long does it take to see FTP improvements?
Meaningful FTP adaptations require 6-8 weeks of consistent training minimum. You might feel stronger after 3-4 weeks, but physiological changes take time to fully manifest. This is why frequent testing is counterproductive.
What's the difference between FTP and VO2max training?
FTP training focuses on your sustainable power output (typically 100-110% of threshold). VO2max training uses shorter, harder efforts (120-150% FTP) for 3-8 minutes. While VO2max work can indirectly improve FTP, it's not a substitute for threshold-specific training.
Ready to Start Your FTP Training?
The cyclists who see the most meaningful improvements approach FTP training as one tool among many, not as the ultimate measure of cycling fitness. Train systematically, recover properly, and trust the process. The numbers will follow.
Get started with a structured approach:
CycleCoach offers evidence-based FTP training plans designed around these principles—balancing intensity with sustainability to produce lasting improvements rather than short-term peaks. Whether you're looking for a complete training plan or want to understand your current physiology first, we can help.
Use our MAP & Power Profile Calculator to establish your baseline and get personalized training recommendations, or explore our training plans designed specifically for FTP development.
Not sure where to start? Join The Collective for access to pre-built training plans, monthly Q&A sessions, and a community of cyclists working toward similar goals.