How to do FTP based intervals on your Garmin 📊 #bike #shorts
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📊 Training based on functional threshold power (FTP) is a common approach used by cyclists to improve their performance and increase their power output. FTP represents the highest average power you can sustain for approximately one hour of intense effort. To train effectively using FTP, follow these steps:
1. Determine your FTP: Start by establishing your current FTP. This can be done through a formal laboratory test or by conducting a field test. A popular field test is the 20-minute time trial, where you ride as hard as possible for 20 minutes and record your average power. Multiply that average power by 0.95 to estimate your FTP.
2. Set training zones: Once you have your FTP, you can establish training zones based on a percentage of your FTP. The most commonly used training zones are:
– Zone 1: Active Recovery (less than 55% of FTP)
– Zone 2: Endurance (56-75% of FTP)
– Zone 3: Tempo (76-90% of FTP)
– Zone 4: Threshold (91-105% of FTP)
– Zone 5: VO2 Max (106-120% of FTP)
– Zone 6: Anaerobic Capacity (121-150% of FTP)
– Zone 7: Neuromuscular Power (greater than 150% of FTP)
3. Plan your workouts: Design a training plan that incorporates workouts targeting specific training zones. For example, you might have endurance rides (Zone 2) for building a solid aerobic base, threshold intervals (Zone 4) for improving your FTP, and VO2 max intervals (Zone 5) for enhancing your oxygen utilization. Vary the duration and intensity of the workouts to ensure a well-rounded training stimulus.
4. Monitor and track progress: Regularly assess your performance by retesting your FTP every 4-6 weeks or using other performance benchmarks. This will help you track your progress and make adjustments to your training zones and workouts as needed.
5. Focus on progressive overload: To continue improving, gradually increase the training stimulus over time. This can be done by increasing the duration, intensity, or frequency of your workouts. However, it’s essential to balance training stress with adequate rest and recovery to avoid overtraining and injury.
6. Consider a structured training plan: If you’re new to FTP-based training or looking for a more structured approach, consider using training platforms or working with a coach. Platforms like TrainingPeaks, TrainerRoad, or Zwift offer pre-built training plans designed to improve FTP and overall cycling performance.
Remember, training based on FTP is just one piece of the puzzle. To optimize your cycling performance, you should also consider factors like nutrition, hydration, sleep, and overall conditioning. Consulting with a professional coach or sports scientist can provide personalized guidance based on your specific goals and circumstances.
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