Max-FTP Workout Plans: 6 Sessions to Raise Your PowerImproving your Max-FTP (Maximum Functional Threshold Power) isn’t about random hard days — it’s about structured, progressive work that targets your physiology intelligently. The six-session plan below mixes intensity, duration, recovery, and specificity so you raise your sustainable power while staying healthy and motivated. Each session includes purpose, structure, pacing tips, and expected benefits. Use these workouts across 4–8 weeks depending on your current fitness, recovery capacity, and how many sessions per week you can commit to.
Who this plan is for
This plan suits cyclists and triathletes who:
- Have a recent FTP test and can hold structured intervals on a trainer or on the road.
- Can commit 3–6 workouts per week (the plan lists six targeted sessions — you can spread them across 2–3 weeks or repeat them weekly).
- Want a focused short block to raise sustainable power without excessive volume.
If you’re new to interval training or recovering from illness/injury, reduce intensity (target 80–90% of prescribed power) and increase recovery between intervals.
How to use these sessions
- Warm up 15–25 minutes with easy spinning, including 3 short efforts (10–30s) to prime neuromuscular response.
- Cool down 10–20 minutes after main sets.
- Use a power meter or smart trainer for precise control; heart rate and perceived exertion can supplement.
- Increase progression across weeks by: adding 1–2 minutes to intervals, repeating an extra interval, or raising target power by 2–5%.
- Rest days and easy rides (Zone 1–2) are important. Avoid stacking two high-intensity sessions back-to-back.
Session 1 — Sweet Spot Builder (Long intervals for sustained power)
Purpose: Improve muscular endurance and raise sustainable power just below FTP.
Structure:
- Warm-up 20 min (include 3 x 30s accelerations)
- Main set: 3 x 20 minutes at 88–93% FTP (sweet spot), 5–8 min easy recovery between intervals
- Cool-down 15 min
Pacing tips:
- Hold a steady effort; slightly conservative first 5 minutes of each interval and build into target.
- Focus on smooth cadence (85–95 rpm) and steady breathing.
Benefits:
- High time-at-intensity near FTP with lower recovery cost than repeated all-out efforts.
- Stimulates mitochondrial and capillary adaptations for sustained power.
Session 2 — VO2 Max Power (Short hard intervals)
Purpose: Raise peak aerobic power and increase FTP ceiling via improved maximal oxygen uptake.
Structure:
- Warm-up 20 min with 4 x 1-minute hard efforts
- Main set: 6–8 x 3 minutes at 110–120% FTP (or RPE ⁄10), 3–4 minutes easy recovery
- Cool-down 10–15 min
Pacing tips:
- Intervals should feel very hard — you should be near your limit by the end of each 3-minute effort.
- Keep recovery full but active to maintain blood flow.
Benefits:
- Improves VO2 max, stroke volume, and ability to clear lactate — important for lifting FTP over time.
Session 3 — Threshold Repeats (FTP-specific intensity)
Purpose: Train at or slightly above FTP to extend time at threshold and improve pacing.
Structure:
- Warm-up 20 min (include 2 x 5 min at tempo)
- Main set: 4–5 x 8–10 minutes at 100–105% FTP, 6–8 minutes easy recovery
- Cool-down 10–15 min
Pacing tips:
- Start each interval conservatively and end near target power — avoid going too hard early.
- Use consistent cadence; mental focus helps hold power when discomfort rises.
Benefits:
- Directly increases capacity to sustain FTP and improves fatigue resistance at threshold.
Session 4 — Anaerobic Capacity & Sprint Strength (Neuromuscular power)
Purpose: Build high-end power and muscle recruitment to support sprint efforts and surges.
Structure:
- Warm-up 20 min with drills and 5 x 10–15s hard sprints
- Main set: 8–12 x 30s all-out or 30s at 150–200% FTP (standing or seated depending on preference), 4 minutes easy recovery
- Cool-down 10–15 min
Pacing tips:
- Go truly hard on the 30s efforts; they should be maximal or just below full sprint to avoid form breakdown.
- Keep the recoveries relaxed and spin easy to flush lactate.
Benefits:
- Increases neuromuscular recruitment and peak power — helps when you need to accelerate or finish strong.
Session 5 — Over-Unders (Threshold overload)
Purpose: Improve metabolic flexibility and coping with repeated surges above/below FTP (race-simulation).
Structure:
- Warm-up 20 min
- Main set: 5–6 x (3 minutes at 98–102% FTP followed immediately by 3 minutes at 105–110% FTP), 6–8 minutes easy recovery between repeats
- Cool-down 10–15 min
Pacing tips:
- The “over” portions should be hard but controlled — not all-out. Over time you’ll be able to push the over segments harder.
- Practice fueling and breathing rhythm to manage the alternating stress.
Benefits:
- Trains the body to recover while still under load and to tolerate fluctuations common in group rides and races.
Session 6 — Endurance with Punches (Race-sim, long aerobic ride + efforts)
Purpose: Combine long-duration aerobic base with repeated high-power efforts to simulate real-world racing demands.
Structure:
- Long ride 2–5 hours depending on time available (Zone 2 majority)
- Insert: every 20–30 minutes during the last 60–90 minutes do 6–8 x 30–60s at 120–150% FTP with 3–5 minutes easy after each
- Finish with 15–20 minute cool-down
Pacing tips:
- Keep the main ride steady and relaxed; the inserted punches should be sharp and decisive.
- Use this session to practice nutrition and pacing for longer events.
Benefits:
- Builds endurance foundation and trains repeated power production on tired legs — highly race-relevant.
Weekly organization examples
- 3-day focused week: Session 1, Session 2, Session 3 (spread across 7 days, with easy rides/rest between)
- 4-day balanced week: Session 1, Session 2, Session 5, easy endurance ride
- 6-day concentrated block (advanced): Complete Sessions 1–6 across 7–10 days with at least 1 full rest day and easy spins between harder sessions.
| Goal | Recommended Sessions |
|---|---|
| Raise sustainable FTP (minimal time) | Sessions 1, 3, 5 |
| Improve VO2 and peak power | Sessions 2, 4, 6 |
| Race prep (mixed demands) | Sessions 3, 5, 6 |
Progression and testing
- Repeat the 6-session block every 4–8 weeks, increasing interval durations or target power by ~2–5% if sessions feel manageable.
- Retest FTP after 6–8 weeks of consistent training to gauge progress — use a standardized test or a well-executed 20-minute maximal effort.
- Track fatigue, sleep, and nutrition; if performance drops, add more recovery or reduce intensity.
Recovery, nutrition, and injury prevention
- Prioritize sleep (7–9 hours) and daily protein intake (~1.6–2.0 g/kg for most athletes).
- Refuel within 30–60 minutes after hard sessions: carbs + protein (e.g., 0.3 g/kg protein and 1–1.2 g/kg carbs).
- Include mobility, foam-rolling, and light strength work (2 sessions/week) focusing on core and unilateral leg strength.
- Be conservative with progression to avoid overtraining.
Example 6-week microcycle (practical)
Week 1: Sessions 1, 2, easy endurance rides
Week 2: Sessions 3, 4, easy spins
Week 3: Session 5, Session 6, recovery rides
Week 4: Recovery week — low volume, maintenance intensity
Week 5: Repeat Week 1 but add 5–10% more time/power to intervals
Week 6: Repeat Week 2, then retest FTP at end of week
If you want, I can convert any single session into a paced trainer file (ERG zones/power targets and durations) or tailor the six-session plan to your current FTP, available weekly hours, and recent training history.
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