FTP — Functional Threshold Power — is the highest average power you can sustain for roughly 60 minutes. It's the cornerstone of structured cycling training because every training zone derives from it. Raise your FTP and you become a faster, more efficient rider across every distance and terrain.

The good news: FTP responds well to targeted indoor training. Eight weeks of structured work is enough to move the needle meaningfully, especially if you're newer to structured training or returning after a break.

Here's a plan that works.

Before You Start: Establish a Baseline

Do a proper FTP test before week one. The most common protocol is a 20-minute all-out effort — take 95% of that average power as your FTP. Warm up well, go as hard as you can sustain, and record the number. You'll retest at the end of week eight.

Log your result in VeloWorkout so you have a clean baseline to compare against.

The 8-Week Plan

Weeks 1–2: Aerobic Base

Target zone: Zone 2 (60–75% of FTP)
Sessions: 3–4 rides per week, 60–90 minutes each

This feels easy. That's the point. Zone 2 work builds mitochondrial density and aerobic efficiency — the engine that everything else runs on. Resist the urge to go harder. If you can hold a conversation, you're in the right zone.

Sample week: Mon off, Tue 75 min Z2, Wed off, Thu 75 min Z2, Fri off, Sat 90 min Z2, Sun off.

Weeks 3–4: Sweet Spot

Target zone: 88–93% of FTP
Key workout: 2×20 minutes at sweet spot with 5 min recovery between

Sweet spot training sits just below threshold — hard enough to drive adaptation, recoverable enough to do multiple times per week. The 2×20 format is a classic for good reason. It's uncomfortable but sustainable.

Add one Zone 2 ride per week to maintain aerobic base.

Sample week: Mon off, Tue 2×20 sweet spot, Wed 60 min Z2, Thu off, Fri 2×20 sweet spot, Sat 75 min Z2, Sun off.

Weeks 5–6: Threshold Intervals

Target zone: 95–105% of FTP
Key workout: 3×10–15 minutes at threshold with 5 min recovery

Now you're training right at and slightly above FTP. These sessions are genuinely hard — you should finish each interval feeling like you couldn't have gone much longer. The rest periods matter; take the full 5 minutes.

Keep one recovery/Z2 ride per week.

Sample week: Mon off, Tue 3×12 min threshold, Wed 60 min easy, Thu off, Fri 3×12 min threshold, Sat 75 min Z2, Sun off.

Week 7: VO2max Efforts

Target zone: 106–120% of FTP
Key workout: 5×3–5 minutes with equal or slightly longer recovery

Short, sharp, and very uncomfortable. VO2max work pushes your cardiovascular ceiling — your body's maximum ability to use oxygen. After six weeks of base and threshold work, your body is primed to respond. Keep these efforts controlled: you want maximum sustained effort, not a sprint.

Sample week: Mon off, Tue 5×4 min VO2, Wed easy 45 min, Thu off, Fri 5×3 min VO2, Sat easy 60 min, Sun off.

Week 8: Taper + Retest

Cut volume by 40–50%. Keep one or two short, sharp efforts to stay sharp but let fatigue drain away. By day 5 or 6, you should feel noticeably fresher.

Retest your FTP on day 7 or 8 using the same protocol as your baseline. Most people following this plan see a 5–12% improvement. Log the new number in VeloWorkout and compare the trend.

A Few Notes on Making This Work

Consistency beats intensity. Missing two sessions a week is more damaging than dialing back intensity. Show up, even on the easy days.

Eat to train. Zone 2 sessions can be fasted, but anything above sweet spot needs fuel. Don't short-change your recovery.

Track everything. Use VeloWorkout to log each session — power, perceived effort, notes. Patterns in that data will tell you things your body can't.

Eight weeks. Baseline, build, sharpen, test. It works.