I know this horse had been beaten to death on this forum, but I would love to know what 1-1.5 hour trainer workouts others have had success with to boost thier FTP? There are a lot of good workouts in Training and Racing with a Powermeter, but I’m curious what you guys think would be the single best one? My first year with power was great for IM pacing and it made a nice really expensive bike computer, but this offseason I’d like to use it as a tool to get FAST. Goal is to get FTP up from 330 to 370-380W. Any input would be appreciated.
Was this question promted from your FTP test? It can’t be that bad…and remember, it’s only December.
I’m not a coach, and I’m not going to recommend a workout, but I will say that I don’t think there’s any such thing as the ‘single best workout to achieve X’, for a lots of Xs, including increasing FTP and related measures of performance. In my (unprofessional) opinion, what is most effective for you now depends on where you are now.
given the constraints of the question, i think the beest workout to increase FTP would be an hour at ftp with 15 minutes warmup and cooldown at zone 2
you can’t do that every single day though…probably
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I know this horse had been beaten to death on this forum, but I would love to know what 1-1.5 hour trainer workouts others have had success with to boost thier FTP? There are a lot of good workouts in Training and Racing with a Powermeter, but I’m curious what you guys think would be the single best one? My first year with power was great for IM pacing and it made a nice really expensive bike computer, but this offseason I’d like to use it as a tool to get FAST. Goal is to get FTP up from 330 to 370-380W. Any input would be appreciated.
1-1.5 hours @ FTP will raise your FTP very quickly. Unless you die first. Which is more likely.
I would think that wouldn’t give you the opportunity to ride harder than what your current FTP is already.
Wouldn’t riding slightly harder for shorter periods with a little bit of rest be better for increasing FTP?
jaretj
Simple, solid 60 min (or so) trainer work out:
10 min warm-up/5 min cool-down
4 x 10 at 105% FTP (2-3 min rest)
when easy
3 x 15 at 100-105% FTP (3 min rest)
when easy
2 x 20 at 95-100% FTP (5 min rest)
when easy, increase FTP and repeat process.
Interesting and simple approach, has that worked well for you?
jaretj
Wouldn’t riding slightly harder for shorter periods with a little bit of rest be better for increasing FTP?
As usual there is a tendency to over-think a lot of this. Riding hard for extended periods of time( 10, 15,20 mins.), with good form and not hurting your self(other than the hurt of the effort) to the point of exhaustion, will yield great results. Many seem to think it more complicated than this, and/or don’t understand that you have to really push yourself in these efforts and it is going to hurt. You are not just noodling along.
Simple, solid 60 min (or so) trainer work out:
10 min warm-up/5 min cool-down
4 x 10 at 105% FTP (2-3 min rest)
when easy
3 x 15 at 100-105% FTP (3 min rest)
when easy
2 x 20 at 95-100% FTP (5 min rest)
when easy, increase FTP and repeat process.
Thanks rroof. Exactly what I was looking for!
OK, thanks
jaretj
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Simple, solid 60 min (or so) trainer work out:
10 min warm-up/5 min cool-down
4 x 10 at 105% FTP (2-3 min rest)
when easy
3 x 15 at 100-105% FTP (3 min rest)
when easy
2 x 20 at 95-100% FTP (5 min rest)
when easy, increase FTP and repeat process.
This is a good example, but i think if is the first time doing this tipe of training in set over 100% FTP he would rest at z1 at least the same time he is in fire. example 3x 5´ and 5´ recovery at z1-z2.
Interesting and simple approach, has that worked well for you?
jaretj
Well, yes, but in conjunction with lots of other “plans” via my coach. This type of workout is just a bare-bones/simple Tues/Thurs night 1 hour trainer session for the typical time constrained working stiff 
Still need lots of long/base type stuff on the weekends
I would think that wouldn’t give you the opportunity to ride harder than what your current FTP is already.
Wouldn’t riding slightly harder for shorter periods with a little bit of rest be better for increasing FTP?
jaretj
probably depends like the other poster said. but I think in general, the best workout for 1 hour is to go as hard as you can for 1 hour.
Thanks. I was looking for simple weekday workouts for my friends.
jaretj
Thanks Jack
jaretj
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Simple, solid 60 min (or so) trainer work out:
10 min warm-up/5 min cool-down
4 x 10 at 105% FTP (2-3 min rest)
when easy
3 x 15 at 100-105% FTP (3 min rest)
when easy
2 x 20 at 95-100% FTP (5 min rest)
when easy, increase FTP and repeat process.
I agree with these 100% except for the rest on the 2x20’s. I like to keep the rest @ 2:00. Doing so, let’s me a)get a real good picture of actual FTP (your AP for the 42:00 average should be real darn close) and b)requires me to be real consistant with my efforts (resting for 5:00 would allow me to go a little harder on the 2nd 20:00). YMMV
With this said, it takes a little practice to get this right.
I am currently using this format and seeing gains, but isn’t 3x15 more demanding than 2x20. Physically demanding, not mentally.
3x15 - TSS = 75
2x20 - TSS = 67
Last trainer season I saw good gains with:
30 min warmup, building to a few minutes @ FTP.
20min @ 95% FTP
10min @ 80% FTP
20min @ 95-100% FTP
10min @ 80% FTP
I take a little longer to warmup and really feel comfortable at intensity. The 10 mins between makes it easier to get a couple good chugs of water/gatorade. This workout is also good if you are more than a couple months away from your first race- so you aren’t going extremely deep, and it’s also easy to recover from.
I saw ~10% in about 6 weeks (and my FTP was already good, not couch potato).
-Physiojoe