Functional Threshold Power (FTP) is your “staying power.” Represented as a power output and corresponding heart rate (Functional Threshold Heart Rate), your FTP is your red line. Keep your level of exertion below the line and you’ll be fine. If you push the boundaries, you’ll be gambling. If you reach beyond this threshold, you’ll find yourself in a dangerous situation and your ability to continue will be extremely limited.

If you increase your FTP, it’s simple to assume that you’ll be a more successful endurance cyclist. However, spending too much time chasing a high FTP often leads riders to a plateau accompanied by despair and eventual regression. Metabolically, hormonally, and even aesthetically, chasing a higher FTP by way of spending hours on the bike at moderate intensities or performing endless intervals is a surefire way to limit your performance.

Why? You haven’t raised your ceiling.

By increasing your top-end (supra-maximal) power output, you make everything below feel relatively easy. If your peak power output is 1,500 Watts (which is very attainable for any adult male, and many females), holding 400 Watts (a respectable FTP of an elite-level male cyclist) suddenly doesn’t sound too daunting.

Once you have elevated your power-producing ceiling, the opportunity to increase capacity and drive progress toward a higher FTP becomes quick and simple: endure a few sessions of discomfort and watch your FTP climb by as much as 9% (or more, in some cases) in as little as three weeks.

Here’s how to do it:

Sample Session

During these efforts, you will target 105% of your current Functional Threshold Power (FTP) – established during your baseline testing session. Aim for an average cadence of 90-100 rpm during each effort. If you’re not using a power meter, these efforts should be performed at a very firm intensity (RPE 9) – nearly the highest output you can sustain evenly (without decay) for 5 minutes. Recover for 5 minutes (very easy spinning) between each effort.

Once you have completed the 5x 5-minute efforts, perform 1x 25-minute effort at 80% of your FTP. If you’re not using a power meter, this should be RPE 8 for 25 minutes. Aim for an average cadence of 90-100 rpm during this effort as well.

5x 5-Minute Efforts (RPEs 9, 9, 9, 9, 9) – 5 Minutes Recovery Between Each

Target Cadence: 90-100 rpm

1x 25-Minute Effort (RPE 8)

Target Cadence: 90-100 rpm