Empirical Cycling Podcast The Watts Doc #16: Listener Questions on FTP Training
Mar 2, 2020
They answer listener questions about the best ways to raise and maintain FTP, including ride types, interval design, and sweet-spot versus threshold work. They debate whether VO2 or max strength actually boosts FTP and when to add VO2 intervals. They cover testing positions, terrain-specific prescriptions, acceptable FTP error, and how much targeted FTP work different riders need.
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Lift Strength For Neural Transfer Not Peak FTP
- Do strength training for neural benefits like recruiting larger motor units, not to raise your FTP directly via maximal squat/deadlift force.
- Strength helps distribute metabolic load across more muscle mass, improving endurance indirectly.
Stay Conservative With FTP Estimates
- Keep FTP estimates within about 5–10 watts tolerance and under 5 watts for coached athletes to avoid overprescribing intensity.
- Underestimate FTP slightly to prevent athletes from accidentally training above FTP due to meter error.
Maintain FTP With Occasional Quality Or Aerobic Work
- Maintain FTP during reduced training with one quality FTP session weekly or with aerobic-heavy VO2max blocks; 1–2 hard sessions can suffice short term.
- Use aerobic training impact scores (WKO5) and aim for multiple aerobic sessions per week to preserve adaptation.