Some tips for improving your FTP.
For reasons of simplicity I like to use just 3 training zones
Anything below 80% intensity (max heart rate or functional threshold power) is the “Aerobic Training Zone” I often call this the “Guilty” zone because at this effort level many athletes feel guilty that they are not going hard enough
Anything above 90-92% is known as the “Aerobic Capacity”.
The middle zone between 80-92% is known as the “Threshold” zone. Thats because its between the 2 threshold at 80% & 92%. Typical training weeks should be split between all 3 zones see below example.
Aerobic Zone – 80-85%
Threshold Zone – 10-15%
Aerobic Capacity – 5-10%
To boost your functional threshold power I’d suggest that you try to fit in the following sessions on the bike:
1 – High intensity intervals –
Start out with 15 × 60s and build through a 15 week period until you can manage 5 × 5’ @ 110%ftp. Rest period are at very low effort and of equivalent duration to the work period. On alternate weeks hit your upper threshold (90-100%ftp) by doing 6-10 × 3 minute intervals with 2’ easy recovery periods at 50%ftp
(If you ride 4 times per week then include both types of intervals explained above)
2 – Sustained tempo ride – this ride is 90-120 minutes long. Can be done on either an indoor trainer or outdoors. After you have warmed up aim to ride for 60-90 minutes at 78-80%ftp
3- Long ride – This is to build endurance. Effort level should be 70-75% and duration anywhere from 3-6 hours depending upon your race goal. Include between 1 & 3 efforts @ 78-80%ftp.
Keep this up with a 3 or 4 week cycle (2 hard + 1 easy or 3 hard + 1 easy) and aim to make the sessions a bit harder each week by:
adding 1 more rep
keeping the reps the same but increasing the length
Adding 10-15minutes to the long rides.