Bike Sessions

FTP Development

Session Outline

These sessions work in an area just above FTP/LT2 using the top end of the FTP zone.

The aim of these sessions is to accumulate time in this specific area. Going too hard, utilises a different energy system, as does going too easy.

The total volume of work >FTP ranges from 25 - 60 minutes

The intensity of the efforts is 103 - 110% FTP

Recovery can range from 1:1 to 2:1 work to rest. i.e the same as the rep duration or half the rep duration.

Reps range from 1 - 7 minutes depending upon the session design.

Each person will have an optimum rep duration to maintain the correct intensity. Due to differences in Functional Reserve Capacity (FRC) some athletes can maintain an effort above FTP for much longer than others.

Some coaches put the session intensity down so an athlete can achieve the target duration. However, this changes the nature of the session.

We use sessions with different rep durations and the same work-to-rest ratios to get the same effect and accumulate the same amount of time at the required intensity. See the Training Peaks example below.

Representation of Lactate Thresholds 1 and 2, with Tempo and SST highlighted

How to perform

The sessions are best performed on a smart trainer so that power and cadence can be carefully controlled. However, it is possible to perform them outside if you are very good at managing your efforts.

If you prefer a different warm-up, please feel free to use it, the main requirement is that you are ready to work hard!

When the reps start smoothly, increase power to the required amount, and try to avoid surging and burning a few matches at the start of each rep.

When you first start this session we usually begin with fewer reps and a lower total volume of work. As you become accustomed to them we will increase the total volume of work to the point where you may start to fail in the last rep or two. This is to be expected, we are pushing the boundaries of what you can do.

There is a range for effective power output on these sessions and you should use this to maximise your session. It is better to complete the session on the minimum dose than to fail halfway through on the max.

If you do get to the point where you cannot sustain the rep, stop, take the rest and start the next one, if this is not possible, advance the session to the end of the block of reps and carry on with any cool down. You have done the best you can on that day, take it and move on.

More on using Zwift for the session

If you use Zwift (other apps are available), you have a few options for performing these sessions:

  1. Structured Workout in ERG

  2. Structured Workout without ERG

  3. Free mode

Using ERG mode means the trainer will control the resistance so that as long as your cadence is constant, there will be minimal variations.

Without ERG on the app will tell you what you need to do, but will not control the resistance. You use your gears and/or cadence to increase or lower power. You can choose any route to do this, the elevation changes are not felt in the session.

Free Mode and choosing a long climb such as one of the Portal climbs is our preferred option.

Fuelling

These sessions are high-intensity so you should be fuelling these, to help with session execution and recovery.

Aim for ~ 50 - 70g per hour.

Ensure you get a car/protein recovery meal in after the session to help with adaptation and recovery.