The internet loves complicated FTP plans. But if you’ve got a job, a family, and only so many hours to train, you don’t need complexity — you need clarity.
Know What FTP Training Actually Is
FTP is just a proxy for how long you can sit near the edge without cracking. Raising it means time spent around that edge — not randomly smashing sprints or noodling easy forever.
Good FTP work usually lives in the sweet spot and threshold ranges: hard enough that you’re paying attention, but not so hard that you blow up in the first interval.
The Two Sessions That Do The Heavy Lifting
Most busy athletes can get a ton of progress from just two quality bike days per week:
- Session 1: Sweet Spot Repeats — 3×10, 3×12, then 3×15 minutes at 88–94% of FTP with easy recoveries.
- Session 2: Threshold Work — 2×15, 3×10, then 2×20 minutes at 95–100% of FTP with generous rest.
The rest of the week? Easy rides that you can talk through. If you can’t hold a conversation, it’s not easy.
Why Junk Miles Kill Progress
“More” is not the same as “better.” When every ride drifts into moderate-hard, you stack fatigue but not fitness. You arrive at your key sessions already cooked — so you never touch the efforts that actually raise FTP.
The rule: Protect the work. Easy days must be easy so the hard stuff can be genuinely hard.
Signs Your Plan Is Working
- Heart rate for sweet spot falls over 3–4 weeks at the same power.
- Threshold intervals feel more “under control,” not like panic breathing.
- You recover from sessions inside 24–36 hours instead of needing half the week.
If those aren’t happening, it’s not a character flaw — it’s feedback. Adjust volume, adjust intensity, or adjust life stress around your bike days.
Dialed cycling progress is boring on paper: a few good sessions, repeated with intent. The excitement shows up when you’re riding away from your old self on race day.