By steadily increasing the time you spend in the Sweet Spot zone, your workouts are improving your strength and muscular endurance. For example, during the Base phase, athletes spend a good amount of time increasing their ability to ride in the Sweet Spot zone. Increasing the time you can spend in a power zone is intended to increase your muscular endurance. For example, the intervals in a training plan can steadily increase in duration and difficulty from one workout to the next. Your training plan focuses on endurance and expanding stamina in a number of ways. Now, with a higher FTP, 180w is solidly in the Endurance power zone. But the other great thing is that riding at 180w has become substantially easier. If they improve their FTP by 50w, the power increased to 225w. For example, let’s suppose a cyclist has an FTP of 200w and is riding in the Sweet Spot zone at 90% of their FTP or 180w. When you increase FTP, the physiological cost lessens. This progress is incremental, but it has benefits to endurance and power.Įssentially, increasing FTP is the tide that lifts all ships. A power output that you could only hold for a minute might be something you can hold for two minutes. The higher the power zone, the harder it should be to maintain time in that power zone. For example, athletes can generally stay in their endurance zone for multiple hours but can only stay above anaerobic capacity for a handful of seconds. The time you can spend in each zone is progressively limited. Each power zone is defined by a percentage of your Functional Threshold Power (FTP). Active recovery, Endurance, Tempo, Sweet Spot, Threshold, VO2 Max, and Anaerobic Capacity. In conjunction with improving endurance, your FTP needs to increase too, so that you can continue to challenge and grow your power zones. During a structured training plan, your ability to ride at threshold will increase, but realistically you won’t be able to ride at your threshold forever. Increasing FTP and Training Power ZonesĪt one point or another, you’ve probably wondered what’s better – improving your FTP or increasing the amount of time you can spend riding at FTP.
#Did tsw go ftp trial#
You’ll start with Sweet Spot Base, then complete Sustained Power Build and finish more threshold work with the Time Trial Speciality Phase.
But aside from other race considerations, the Time Trial plan is primarily focused on improving your FTP. Training Plans to Increase FTPĪll TrainerRoad training plans work to increase FTP.
After the Build Phase, the Speciality Phase strengths your ability to express your FTP for what you need on race day. The Build Phase of training uses workouts, like threshold and VO2 Max, to raise your FTP. Once you’ve grown your aerobic base, it’s time to build upon it with more specific training. The more base fitness you have, the higher you can build your FTP. Throughout the Base Phase, you will increase the number of capillaries, increase the strength of your mitochondria, strengthen your heart, improve fat metabolism, and increase muscular endurance. Check Out TrainerRoadĪerobic base fitness is achieved through specific training and is the foundation upon which all further training is built. Essentially, to raise your FTP, you need to grow your aerobic base fitness, then build upon it with more specific training.
Since FTP is a measurement of your aerobic fitness, training that improves your aerobic capacity and muscular endurance will likewise increase FTP. The best way to increase your FTP is by strengthening your aerobic energy system. This means that the more you increase FTP, the more work you can do aerobically-allowing you to go faster and farther. This steady-state is often called lactate threshold and is nearly synonymous with FTP.įTP is an important fitness metric as it indicates the amount of work you can sustain for long durations without overwhelming your aerobic system. Essentially, it’s the balance between your aerobic and anaerobic energy systems where you are creating and processing lactate at nearly the same rate. FTP is short for Functional Threshold Power and is an estimated measure of your highest sustainable power that you can hold for one hour.
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