Functional threshold power (FTP) is the highest power you can sustain for around an hour. Raising it lifts almost every part of your cycling, and it is the key to a faster time trial.
Threshold intervals
Repeated efforts just below and at threshold, such as 3 × 12 minutes or 2 × 20 minutes, are the most direct way to raise FTP.
VO2max work
Shorter, harder intervals of 3 to 5 minutes raise your ceiling, so your threshold has room to grow.
Keep the base
Easy endurance rides support recovery and aerobic development. A focused block still needs easy days.
Test and pace
Retest after a block so your zones stay accurate, and pace time trials evenly: settle into a strong rhythm for the first few minutes rather than starting too hard.
Ready to start?
The Endurance Lab time trial and FTP training plans come in four levels (Start, Develop, Perform and Podium), in power and heart rate versions. Use Find your plan to filter by level, the hours you have each week and the weeks until your event. New to training by effort? Read our RPE guide and training zones guide first.
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