5 WORKOUTS TO IMPROVE YOUR FTP (CYCLING WORKOUTS TO IMPROVE YOUR FUNCTIONAL THRESHOLD POWER)

[@global_nomad.]

coming back to watch this again, and note your enthusiasm at getting to 1000 subs, well 2 years later you're at 53,000 subs.....well done, keep up the good work..

[@jasonjenkins1975]

First time I've seen your vids, and i loved this one, I've just had my first coach this month as i want to increase my FTP and i wanted proper structure.....Oh yeah I've subscribed

[@BulletproofCycling]

Thanks Jason. The channel is fairly new as I started uploading training tips when the first lockdown started. I have over 30 years of coaching and sports science to share with you. Hope you enjoy 👍

[@dhldt1021]

Great video. Well explained Coach, and I'm going to give them a go for raising my FTP.

[@BulletproofCycling]

👍👍👍👍

[@csabatoth2320]

I would be glad if You could contruct some kind of table about these FTP boosting programs and put them on the screen. Wold make the whole thing easier to undertand.

[@BulletproofCycling]

Good point. I will plan to do this and share it in my community group 👍

[@csabatoth2320]

I appreciate. Thx u@@BulletproofCycling

[@swites]

Great vid! I think I get it now. Give a stimulus , back off to absorb the stimulus. Funny how something so easy is so hard to do. As I think many of us can't help thinking harder is better, so miss a lot of the benefits. thx Coach!

[@yosale84]

Great video! Happy I found you on KZbin! 😉

[@BulletproofCycling]

Thank you very much 👍👍👍👍

[@gerritfourie2239]

Scottman!!!,,,;a very very informitive v/clip for a 64y "old school" vet.,,,RSA

[@BulletproofCycling]

Thank you 🙏

[@11356p]

Scott, I can't thank you for all your help and advice.

[@BulletproofCycling]

Thank you Rosandro. You are always very kind.

[@adammillsindustries.]

Love your videos Scott, what model is your white helmet there? :)

[@BulletproofCycling]

Giro Vanquish

[@robstarkey8099]

Enjoyed the video. I'm 47 and have been using Zwift's 4 week FTP booster programme and have seen marginal improvements. I wonder whether the schedule of 6 structured sessions per week, at varying intensities, is too much for my aging legs and I should be including more recovery?

[@BulletproofCycling]

6 is a lot if you are just beginning but some maybe be termed ‘recovery’ sessions. These can often be removed and replaced with old fashioned recovery days eg rest and stay off the bike! 👍👍👍

[@dwayneheadley2780]

Hi coach, I have been cycling little over a year now. When should I do these workouts? All together or one each week for five weeks and then repeat?

[@BulletproofCycling]

One per week would be best 👍

[@mason1547]

In the 2x10, 3x10 and 4x10 why are the rest periods between ftp efforts?

[@BulletproofCycling]

Try 3 mins 👍

[@pierregilbert5214]

Le plaisir de rouler, juste le plaisir de rouler...

[@BulletproofCycling]

Love it 😍

[@nicolaskirkland7095]

Hi, I had to laugh when you say "do a 20 min test followed by a 1 hour test 10 days later". I've done 1 hour tests before, and always thought that if you are serious about you're training, that you need to do at least one 1 hour test per year so you can compare this to any 20 minute tests to get the correct %. Now in a video posted 2 years ago, you've confirmed my thoughts. Thanks for that! I'd also assume that this % value will change, perhaps over the years, hence worth doing at least once a year to correctly calibrate the 20 min test and therefore your training. Oh, and ye....I've also found that even a 20 watt difference in FTP has never resulted in a measurable difference in my performance in races, probably indicative of the type racing I do, but bragging about FTP and all the other BS that comes with it totally misses the point in having an accurate FTP and more importantly what it's actually used for. I know Scott has talked about this before and this is why with exception of about 12 to 18 weeks of the year, I've no real interest in what my FTP actually is.

[@BulletproofCycling]

Great points Nicolas 👍👍👍

[@BenAroundo]

FTP is the " will-o-the-wisp " of cycling testing as it can not be pinned down because there are so many different variables involved.

[@BulletproofCycling]

👍👍👍

[@seppebouquillon1225]

Coach, on the last training. The sprints are on a low gear (39*15) ore on a big gear (52*15)?

[@BulletproofCycling]

Great question Seppe. I should have mentioned this. It really does depend on your goals but I would suggest easier gear at the start and building up to bigger resistance as you work through the session. I would always introduce jump and ramp style sprints. Ride at VO2 for 30-60 secs and then sprint off this effort. I am doing a similar drill in my live workout on 31st Dec

[@paulobarrameda7507]

Good day coach! How would you do an FTHR test?

[@BulletproofCycling]

The easiest way Paulo is to create a route that will give you a 20 min warm up and then a 30 min section that offers you minimal road disruptions. In the 30 min effort you take the average heart rate for the best 20 mins (normally the average from min 10-30) if you can use a hill to finish the effort (or do most of final 20 mins on a hill) then this is better. Your FTHr is your 20 min average. This can be used as your threshold. You can also do if you know your max heart rate. Use 92% of this score to create your FTHr. This is never as accurate as people rarely push hard enough but it’s a good starting point 👍👍👍👍 Good luck

[@paulobarrameda7507]

@@BulletproofCycling I'm planning to do it on an indoor trainer coach. I'm concerned about the pacing. Is there a way to properly ramp the intensity up during the 30-minute period? I don't want to blow up within the first few minutes, haha. :D

[@BulletproofCycling]

@@paulobarrameda7507 if this is your first one then it’s just about listening to your body - if you use the Borg scale of perceived exertion then this will help but it’s a matter of trying to stay comfortably uncomfortable 🥵!!!!

[@juveamore1249]

I was training with a coach, but the test was done after a five-week block. He gave me two days of rest before the test, but I could not do it. I was tired. Is five weeks of block without recovery stressful?

[@BulletproofCycling]

That seems long but I am sure they had their reasons. I generally work to 2 or 3 weeks before recovery week but it depends on the fitness and target goal of the rider 👍

[@juveamore1249]

Thank you for your response. I have a question, how much vo2 max exercise do we need to increase strength in four weeks? I do other exercises like endurance, anaerobic, and threshold.

[@phoffen3829]

OK, I know what FTP is. After that you completely lost me. I am 64 - effectively old and slow. Where do I start?

[@BulletproofCycling]

Start with my Skool community - it can help a lot

[@phoffen3829]

Ta @@BulletproofCycling!

[@gerrysecure5874]

Increasing the lactate tolerance to push FTP is nonsense since it does not scale up over time, you can do that only once then plateau. The goal is to increase the power where you do not yet produce lactate in the first place. Do that by big volume of aerobic work. Then add small doses of vo2 max work and bingo, you are doing polarized training. Threshold training is reserved for the last weeks before a race or time trial. There you increase your lactate tolerance, just once.