If your FTP has not moved in months, you are not alone.

Most plateaus are not caused by lack of effort.
They are caused by repeating the same training stress without enough progression or recovery.

The 4 most common plateau causes

1) Every ride becomes medium-hard

When everything is moderate, nothing is specific.
You miss both high-quality intensity and true aerobic volume.

2) Progression stalls

You repeat the same interval structure for weeks.
Your body adapts, then stops responding.

3) Recovery is underplanned

No easy days, no deload weeks, poor adaptation.

4) You are not tracking the right signals

If you only look at one FTP number, you miss signs of improvement in:

  • repeatability,
  • threshold durability,
  • and power at multiple durations.

A simple 4-week progression model

Try this framework:

  • Week 1: Establish baseline workload
  • Week 2: Add either interval density or duration
  • Week 3: Keep quality, slightly raise load
  • Week 4: Deload, absorb training

Then reassess.

How VeloWorkout helps you break the plateau

  • Build targeted threshold, VO2, and endurance sessions quickly.
  • Track power curve trends, not only one FTP estimate.
  • Keep weekly load balanced with analytics.
  • Adjust plans when life disrupts consistency.

Practical reset for the next 14 days

If you feel stuck right now:

  1. Do one true threshold session.
  2. Do one high-quality VO2 or anaerobic session.
  3. Keep two endurance-focused rides.
  4. Keep one full recovery day.

Then review your workout trends and perceived freshness.

Bottom line

Plateaus are feedback, not failure.

Use them to improve structure, progression, and recovery.
With better execution and better data, FTP gains usually return.