Empirical Cycling Podcast The Watts Doc #14: Effective FTP Training
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Dec 11, 2019 They break down why common FTP sessions feel too hard and when FTP is likely set too high. Progressive overload is presented as the key to raising FTP by increasing interval time or number. A study is discussed where longer MLSS intervals improved pace, duration, and sometimes VO2max. Practical progressions, over-under bursts, and indoor pacing tips for extending sustained power are shared.
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FTP Is The Metabolic Ceiling
- FTP equals the power at maximal lactate steady state and sets the highest continuous metabolic load before rapid fatigue.
- Cole A. Moore emphasizes FTP's central role because it determines how long you can sustain high ATP supply aerobically at race intensity.
Apply Progressive Overload To FTP Training
- Use progressive overload to improve FTP by progressively increasing intensity or duration over time.
- Cole A. Moore compares it to Starting Strength where beginners add weight each session, illustrating simple repeatable progression.
Masters Runners Improved MLSS By Adding Interval Time
- A study replaced two weekly easy runs of masters runners with intervals at MLSS and increased FTP pace and duration in six weeks.
- Their average velocity rose 13.8 to 15.2 km/h and TTE at MLSS increased from 44 to 63 minutes.