The Best Workouts to Boost Your Power
Training

The Best Workouts to Boost Your Power

FTPist
January 29, 2026
To get faster on the bike, you need to focus on two things: raising your "ceiling" with VO2 max intervals and lifting your "floor" with FTP sessions. The best workouts for your FTP are long, steady efforts at 88-100% of your threshold, while the best...

To get faster on the bike, you need to focus on two things: raising your "ceiling" with VO2 max intervals and lifting your "floor" with FTP sessions. The best workouts for your FTP are long, steady efforts at 88-100% of your threshold, while the best VO2 max sessions are short, high-intensity bursts at 110-120% of your power.

Lifting the Floor: FTP Intervals

These workouts build your "diesel engine." They help you hold a fast pace for a long time without burning out.

  • Sweet Spot (88-94% FTP): This is the "bang for your buck" zone. Try doing 3x10 minutes with 5 minutes of easy spinning between sets. If your FTP is 250W, you’ll aim for about 225W.
  • Threshold Steady State (95-100% FTP): This is the classic 2x20 minute workout. It’s mentally tough but incredibly effective. If your FTP is 250W, you are trying to hold 240-250W for two long blocks.
  • Over/Unders: These teach your body to clear lactate while still working hard. Try 3x12 minutes, where you alternate 2 minutes at 90% FTP and 1 minute at 105% FTP.

Why this matters for YOUR training: FTP work builds the stamina you need to stay in the lead group or set a personal best on a long climb. It builds fitness without leaving you totally exhausted the next day.

Raising the Ceiling: VO2 Max Intervals

VO2 max intervals are short and painful, but they force your heart and lungs to adapt. Think of this as increasing the size of your engine.

  • The Classic 3-Minute Repeats: Do 5 intervals of 3 minutes each at 110-120% of your FTP. If your FTP is 250W, you’re looking at 285-300W. Take 3 minutes of rest between each.
  • Micro-Intervals (30/30s): These are great if you struggle with long, high-intensity efforts. Do 30 seconds at 120% FTP, then 30 seconds of easy pedaling. Repeat this 10 times, take a long break, and do another set.

Why this matters for YOUR training: You can only grow your FTP so much before it hits your VO2 max "ceiling." By doing these hard efforts, you make room for your FTP to keep rising.

Putting it Together

Don't try to do these every day. Use the Traffic Light System to decide when to go hard.

  • If you are in the Green (TSB -15 to -25), go for those VO2 max intervals.
  • If you are in the Yellow (TSB -25 to -40), stick to a shorter Sweet Spot session or an easy spin.
  • If you hit Red (TSB < -40), put the bike away and rest.

Summary: Your Weekly Game Plan

  • FTP Work: 1-2 times per week. Aim for 30-60 minutes of total "work time" in the zone.
  • VO2 Max Work: Once a week is plenty. These are high-stress moves that require freshness.
  • Recovery: Always follow a hard VO2 max day with an easy day or total rest.

Try this: Next Tuesday, head out and try the 3x10 minute Sweet Spot intervals. It’s the perfect way to start building that engine!

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