Three Specific Workouts to Increase your FTP

As a professional Triathlon Coach, I understand the significance of Functional Threshold Power (FTP) in enhancing an athletes' performance. Increasing FTP is a key objective for every triathlete aiming to push their boundaries and achieve new heights in the sport. In this blog post, we will delve into three specific and powerful workouts that can help triathletes increase their FTP and unlock their true potential.

1. Sweet Spot Progression Ride:

The Sweet Spot Progression Ride is an effective workout that targets the "sweet spot" intensity, just below FTP. It helps improve aerobic capacity, enhances fat utilization, and boosts endurance. This workout is best performed on the bike and typically lasts between 60 to 90 minutes.

Warm-up:

- Start with a 15-minute easy warm-up, gradually increasing the effort to a moderate pace.

- Include some dynamic stretches to prepare the muscles for the upcoming intensity.

Main Set:

- Ride at the sweet spot intensity, around 88-93% of FTP, for 10 minutes.

- Take a 5-minute active recovery at a comfortable pace.

- Repeat the sweet spot interval for 2-3 more times, with 5-minute recoveries between each interval.

- As you progress, increase the duration of the sweet spot intervals up to 20 minutes.

Cool Down:

- Finish the workout with a 10 to 15-minute easy cool-down spin to facilitate recovery.

2. Pyramid Intervals:

Pyramid Intervals are a challenging yet highly effective workout that incorporates both intensity and recovery periods. This workout can be performed on the bike, treadmill, or in the pool, making it versatile and applicable to all three triathlon disciplines.

Warm-up:

- Begin with a 10 to 15-minute warm-up, gradually increasing the effort to a moderate intensity.

Main Set:

- Start with a 1-minute high-intensity effort at 110% of FTP.

- Follow it with a 1-minute recovery at a comfortable pace.

- Next, perform a 2-minute high-intensity effort at 105% of FTP.

- Recover for 2 minutes at an easy pace.

- Continue the pattern with 3-minute, 4-minute, and 5-minute high-intensity efforts, each followed by the corresponding recovery period.

- Ascend the pyramid.

- Now, descend the pyramid by reversing the duration of the intervals back to 1 minute.

Cool Down:

- Conclude the workout with a 10 to 15-minute cool-down, gradually reducing the intensity.

3. Over-Under Intervals:

Over-Under Intervals are an excellent way to improve FTP while simulating race-day conditions. This workout challenges athletes to sustain a slightly higher power output (over FTP) and recover just below FTP.

Warm-up:

- Begin with a 10-minute easy warm-up, gradually increasing the effort.

Main Set:

- Perform a 4-minute interval at 105% of FTP (Over FTP).

- Follow it immediately with a 2-minute interval at 95% of FTP (Under FTP).

- Repeat this cycle for a total of 4 to 6 times, depending on the athlete's fitness level.

Cool Down:

- Finish the workout with a 10-minute cool-down at an easy pace.

Conclusion:

Incorporating these three specific workouts into your training plans can lead to significant improvements in your FTP. The Sweet Spot Progression Ride targets aerobic capacity, Pyramid Intervals build both endurance and intensity, while Over-Under Intervals help simulate race-day conditions. Remember to regularly assess your progress, adjust the workouts as needed, and adhere to proper recovery to optimize your training gains. By focusing on these effective workouts you will be better equipped to increase your FTP, elevate your performance, and achieve your triathlon goals. So, let's get started on the journey to greatness!