Empirical Cycling Podcast Ten Minute Tips #74: FTP Training Mistakes (And Solutions)
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Mar 14, 2026 Three coaches break down common FTP training mistakes like poor test choice, pacing and interval execution. They cover recovery, fueling, indoor vs outdoor differences, and when lactate or costly tests mislead. Practical topics include progression strategy, when to switch work types, and quick checks to gauge daily form.
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Accept Outdoor Variability And Train Pacing Skills
- Don't demand erg-mode steadiness outdoors; accept stochastic power and focus on cadence, pacing, and completing auto-detected intervals.
- Use rolling terrain, headwind sections, or long climbs to simulate steady threshold work outside.
Don't Get Gaslit By Lactate Testing
- Avoid over-relying on lactate tests to set FTP; lactate thresholds vary individually and lab methods produce inconsistent results.
- Use performance-based measures and repeatable power efforts instead of costly, noisy lactate or CPET results.
FTP Isn't A One-Size Conversion
- Defining FTP by arbitrary formulas (e.g., 95% of 20-min, 120% of 5-min) creates systematic errors — individual responses vary widely.
- Use repeated steady efforts and RPE to converge on your true FTP rather than fixed conversion rules.