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5 ways to improve your FTP – Expert tips to level up your cycling

Find out how to improve your FTP to get stronger and faster on the bike, with expert tips and example bike workouts from a triathlon and cycling coach.
Writer & Long Course Triathlete
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Your cycling FTP (functional threshold power) is a great way to benchmark your bike fitness, and to use as a data point to dial in your training and ensure you’re working at the correct intensity to get the desired effect out of each training session. And for triathletes, knowing your FTP also helps you to manage your effort on race day so you can get the most out of yourself – without risking an epic blow up in the latter stages of your race.

But once you’ve got an understanding of what FTP in cycling is, and how to measure yours. What’s next? For most triathletes and cyclists, improving your FTP is a key factor in being able to ride faster for longer, for the same perceived effort. Sounds ideal! But what do you actually need to do to improve your FTP and get stronger on the bike? We spoke to cycling and triathlon coach Nick Esser to get his expert tips on improving FTP.

meet THE EXPERT
Nick Esser cycling and triathlon coach
Nick Esser
Nick Esser of Hashtag Coaching is a triathlon and cycling coach, with years of experience helping athletes of all abilities to achieve their goals. A cyclist and multisport athlete himself, his approach focuses on personalised training plans that blend science, sustainable progress, and a holistic mindset
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Don’t neglect the Zone 2 endurance rides

It can be tempting to focus solely on the spicy, high intensity work when you’re looking to improve FTP in cycling. But while the base endurance miles might not look as exciting when you upload them to Strava, they’re actually a really important part of the picture when it comes to getting strong on the bike.

“Zone 2 training is important for building mitochondrial density,” explains coach Nick Esser. “It improves the body’s ability to burn fats rather than glycogen (which are saved for the harder efforts during a ride). Additionally, zone 2 rides increase blood flow to the muscles which can act as a recovery tool after those harder sessions.”

“These low intensity rides are important in building an aerobic base – your FTP is predominantly based on aerobic capacity so even though these are easier in comparison, they are the main factors on improving that FTP number.”

Take a look at our guide to triathlon training zones (including why zone 2 training is not a waste of time!) to find out what intensity you should be riding at to get the most benefit from your steady endurance rides.

Incorporate sweet spot, threshold and VO2 max workouts into your training

That being said, those easy Sunday rides alone aren’t going to be enough to significantly improve your FTP on the bike. Incorporating interval workouts on the bike will help you to get stronger – physically and mentally. But it’s important to focus on working at the right intensities. Nick suggests that the three key focus areas for cyclists and triathletes to improve their FTP should be sweet spot, threshold and VO2 max work.

What is ‘sweet spot’ training on the bike?

“Sweet spot workouts are considered some of the best sessions in raising FTP as they sit just under that FTP number – usually around 88-95% of your current FTP,” says Nick.

“Intervals can last from 5-20 minutes in this zone with recoveries around 50% of the effort for the beginner to just a minute or so for the experienced elite athlete. Over time the “time spent” in this sweet spot zone can increase to over an hour.”

Sweet spot training helps to push your FTP up from below, and should feel ‘comfortably uncomfortable’. You’re working hard – but never on the limit.

Riding on Zwift
Indoor cycling on platforms such as Zwift or ROUVY can often be the most efficient way to tick off interval workouts. [Photo: Zwift]

Threshold sessions

Things kick up a notch once you start ticking off some threshold sessions. “Threshold sessions (zone 4) hit the FTP pretty much spot on. Intensities can vary between 95-105%, depending on the duration of the interval,” says Nick.

“Threshold work teaches the body to deal with lactate efficiently, whilst still under strain. Efforts can last only 4-8 minutes to start with, but can increase to 3×20 minutes for certain athletes.”

If you’re new to interval work on the bike, start with the lower end of the intensity scale for threshold work – 95% of your FTP – completing 3-5 shorter 4 minute intervals. As your fitness improves, you’ll be able to up the intensity and then go for the longer intervals.

VO2 max

Ready for some hard work? Incorporate some VO2 max training into your schedule and you’ll get some serious gains.

“VO2 sessions are the hardest, the intensity of these sessions is 105-120% of your FTP. Although VO2 max intervals do not directly target FTP, they definitely help that number move upwards as it teaches the body to deal with a higher effort. The efforts within the session could be as little as 1 minute, with equal amount of recovery. But could also last as much as 5 minutes.”

RELATED: What is VO2 max in running?

Hit the hills or give a chain gang ride a go to improve your FTP during outdoor rides

Most of us will turn to the turbo trainer for our interval sessions – after all, indoor cycling is one of the most efficient ways to get the job done, and it makes it easier to control variables so you can work at the prescribed intensity.

But if you really can’t face the thought of another ride on the indoor trainer, there are plenty of ways you can use your outdoor rides to improve your FTP.

Ironman World Championship Nice 2023 bike course tunnel photo credit Donald Miralle for IRONMAN
Hitting the hills is a great way to build strength. Sounds like an excuse for a training camp to us! [Photo credit: Donald Miralle for IRONMAN]

“Hill repeats can be a great workout as climbing (gravity!) forces you to ride harder,” Nick explains. “It improves your aerobic capacity, FTP and muscular endurance, not to mention improving your body’s ability to clear lactate whilst still under load.”

“Choosing routes with a rolling/variable terrain can also provide natural intervals so planning a hilly route could make for a very interesting threshold session.”

What’s a chain gang in cycling?

Don’t worry, we’re not recommending you commit some crimes and get a leg workout in by walking in line with chains around your ankles. In cycling, a ‘chain gang’ refers to a group of riders cycling in a single line formation taking it in turns to take a pull on the front – usually at high speeds and intensities.

And as well as being a bit of good old fashioned ‘type A’ fun. Getting involved with some chain gang rides will also help you to improve your FTP. “Chain gangs are a great way of teaching the body so many skills – from bike handling to just being social, it’s a good way of getting the miles done a little bit quicker than you would do on your own. The rotating nature of the group – “through & off” gives you a natural interval. As you hit the front and the wind it’s harder. As you move to the side to allow another rider through, you’re recovering.”

Most local cycling clubs will have some form of chain gang ride in their schedule, and it’s a great way to push yourself out of your comfort zone and learn from stronger riders.

Test yourself with time trial races

Time trial races (a ‘you versus the clock’ all out effort over a set distance) are growing in popularity, particularly in the UK. They’re great for when you need a bit of extra motivation to tick off a really hard effort. And a useful way to test out any of your race day bike kit.

“Time trials are very race-specific and get you used to being at high intensity,” says Nick.

“Local cycling clubs regularly promote club time trials where you just turn up, pay, stick a number on and go. These are mainly 10 miles which can be a great 20-30 minutes blast at & around that FTP number. There are also “open events” where you pay in advance – generally 2 weeks before online and you’re given a start sheet and you turn up at a HQ – usually a village hall, grab your number and start at an allotted time – these events range from 10-100miles, there are also 12 & 24 hour events for the hardiest of riders!”

Take a holistic approach – what to do other than cycling to improve your FTP

Improving your FTP doesn’t just happen on the bike – there are plenty of things you can (and should) be doing to complement your cycling training which will help you to get stronger, faster and more resilient.

“You can’t fire a canon from a canoe” – the importance of strength training for cycling performance

“Strength training needs to be an integral part of your weekly routine, especially beyond the age of 40,” Nick highlights. “When it comes to muscle, if you don’t use it – you’ll lose it!”

“Exercises such as deadlifts, leg press, lunges, squats and step ups will really work the lower limbs to build leg strength.”

“This alongside core work and a few upper body exercises will really help you to maintain a steady position while riding the bike. A phrase I use, ‘you can’t fire a canon from a canoe’ is quite apt when it comes to putting the power down on the pedals. If your core and upper body is weak, your body position will be all over the place which will harm your aerodynamics and efficiency.”

“Flexibility and mobility work is also equally important. I’ve always incorporated it with the gym work – most gyms have a space with mats to do this pre & post workout.”

Nutrition is the 4th triathlon discipline – and recovery should be non-negotiable

What you do outside of your training sessions will have a major impact on the energy you bring to each workout, how effectively your body can absorb the training load and how quickly you can recover between sessions.

“Nutrition is almost the 4th discipline in triathlon, and although some athletes are very much focused on this – some are not. Carbohydrates before and during workouts (depending on duration) are important for energy, and protein afterwards helps with muscle repair and recovery. These macronutrients are crucial to an athlete’s meal plans. Not to mention hydration and replenishment of sodium and minerals lost through sweating.”

“Recovery is a non-negotiable aspect of triathlon training. The harder you work out, the harder you rest.”

“Getting enough sleep (ideally 8-9 hours), incorporating light ‘active recovery’ sessions, taking proactive recovery measures such as using compression tights or getting massage therapy sessions, and of course, simple rest days. These are all great examples of taking it easy.”


Ready to get going? Head to our indoor cycling section where you’ll find plenty of tips and workouts to help you get stronger on the bike. And don’t forget to check out our triathlon training zones explainer so you can make sure you’re working at the right effort level and getting the most out of your training hours.

Jenny Lucas-Hill
Written by
Jenny Lucas-Hill
Jenny Lucas-Hill is a writer, content creator and communications professional. A long-distance triathlon enthusiast, she has five full Iron-distance finishes to date & also loves watching the sport.
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