Having explained all about Functional Threshold Power last week, I’ll now give you 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 “Aerobic Capacity Zone”. A term I use for this zone is “Red Mist” because that's what you see when you train this hard.
The middle zone between 80-92% is known as the “Threshold Zone". That's because it's between the two thresholds at 80% & 92%; I also call it “No Where Land”. That's because you don't really want too spend much time there. Actually, you do, but only for short, specific periods (6-8 week). My training plans generally have athletes spending the following training duration in each zone:
Aerobic Zone - 80-85%
Threshold Zone - 10-15%
Aerobic Capacity Zone - 5-10%
To boost your functional threshold power I’d suggest that you try to fit in the following sessions on the bike:
(If you ride 4 times per week then include both types of intervals explained above)
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: