Written by: Editor in Chief
In Part 2, we discussed various ways to obtain your functional threshold (FTP). Now we need to put what we know to the test to boost our power and fitness on the bike. We want to see an increase in our benchmark test every 4 to 6 weeks. Below you will find a couple workouts designed to help you increase your power on the bike.
Build your FTP by doing this three workouts in order. When one starts to get easy move on to the next one.
For each workout perform a 10 min warm-up and 5 min cool-down. Warm up 6 mins at a slowly building pace then do 2 x 1mins at 80% with 1min rest in between.
1) 4 x 10 at 100% FTP (2-3 min rest)
2) 3 x 15 at 95% FTP (3 min rest)
3) 2 x 20 at 90-95% FTP (5 min rest)
After a round of the above workouts enjoy a recovery block and retest your FTP. Reset your zones and repeat. Remember to train at the appropriate intensities as well in your other rides.