Empirical Cycling Podcast Ten Minute Tips #60: The FTP Training Decision Tree
Jul 14, 2025
This discussion dives into the intricacies of FTP training, focusing on seasonal context and personal journey. Listeners learn about optimizing workout intensity and when to transition to VO2 max training. It highlights training strategies for different experience levels and how nutrition impacts endurance performance. The hosts also tackle listener questions on interval training and managing workloads during race seasons. Emphasizing a flexible, individualized approach, this guide aims to enhance cycling efficiency without overwhelming athletes.
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Significance of FTP
- FTP represents an integrative measure of central cardiovascular and muscle aerobic capacity.
- It's important because it determines sustainable aerobic power ceiling and improves power duration balance.
Early Season FTP Progression Tips
- For early season FTP intervals, prioritize increasing time over power.
- Auto-regulate effort by feel, gradually increasing watts or minutes as you progress.
Targeted Training Later Season
- In later season, FTP gains via volume alone are limited; consider purposeful FTP or VO2 max work.
- Choose training based on individual athlete response, context, and specific fitness plateaus.