Best FTP Workouts - Threshold Intervals That Work

Not all workouts are created equal when it comes to building FTP. These sessions have stood the test of time—used by coaches and athletes worldwide to push functional threshold power higher. Know your current FTP before starting using our FTP Calculator.

Sweet Spot Workouts (88-94% FTP)

Sweet spot training gives you maximum FTP benefit per recovery cost. These workouts are the foundation of effective FTP training.

Classic 2x20 Sweet Spot

The workout:

• Warm-up: 15 min progressive
• 20 min @ 88-92% FTP
• 5 min recovery
• 20 min @ 88-92% FTP
• Cool-down: 10 min easy

Why it works: 40 minutes in the sweet spot zone accumulates significant training stress while remaining sustainable. The 5-minute break allows lactate to clear without losing focus.

Execution tips:

• Start at 88% and build to 92% over the interval
• Use a power meter—heart rate lags too much
• If you can't finish the second block, you went too hard

TSS: ~70-80

Extended Sweet Spot

The workout:

• Warm-up: 15 min
• 30 min @ 88% FTP
• 5 min recovery
• 30 min @ 90% FTP
• Cool-down: 10 min

Why it works: Extended duration builds muscular endurance and mental fortitude. Great for time trial and gran fondo preparation.

Execution tips:

• Lower power compensates for longer duration
• Focus on steady cadence (85-95 rpm)
• Stay seated for maximum specificity

TSS: ~100-110

Progressive Sweet Spot

The workout:

• Warm-up: 15 min
• 15 min @ 85% FTP
• 15 min @ 88% FTP
• 15 min @ 91% FTP
• 10 min @ 94% FTP
• Cool-down: 10 min

Why it works: Progressive intensity teaches pacing and builds mental resilience. Finishing harder than you started mirrors race demands.

Execution tips:

• First block should feel easy
• Each step up should be noticeable but manageable
• Save something for the final push

TSS: ~90-100

Threshold Workouts (95-105% FTP)

Pure threshold work directly challenges your FTP. Harder than sweet spot, but essential for peak performance.

Classic 2x20 Threshold

The workout:

• Warm-up: 20 min (include 2 x 1 min at 110%)
• 20 min @ 100% FTP
• 8 min recovery
• 20 min @ 100% FTP
• Cool-down: 10 min

Why it works: The gold standard threshold workout. If you can complete this, your FTP is set correctly. If you can't, it's too high.

Execution tips:

• Pacing is critical—start at 98% and build
• Recovery should be very easy (Zone 1)
• If the second interval is impossible, you started too hard

TSS: ~90-100

Threshold Ladders

The workout:

• Warm-up: 15 min
• 8 min @ 100% FTP
• 4 min recovery
• 12 min @ 100% FTP
• 4 min recovery
• 8 min @ 100% FTP
• Cool-down: 10 min

Why it works: Varied durations keep you mentally engaged. The middle interval is the key effort—shorter bookends provide mental breaks.

Execution tips:

• Attack the middle interval
• First interval primes you without draining
• Final interval should be an all-out push

TSS: ~80-90

Over-Under Intervals

The workout:

• Warm-up: 15 min
• 4 x (3 min @ 105% FTP + 3 min @ 95% FTP)
• No rest between blocks (24 min total)
• Cool-down: 10 min

Why it works: Alternating above and below threshold teaches your body to recover while still working. Essential for racing and group rides.

Execution tips:

• "Over" should feel hard but not maximal
• "Under" should feel like active recovery in comparison
• Don't coast during under segments

TSS: ~75-85

Criss-Cross

The workout:

• Warm-up: 15 min
• 3 x (2 min @ 105% + 2 min @ 90%)
• 5 min @ 100% FTP steady
• 3 x (2 min @ 105% + 2 min @ 90%)
• Cool-down: 10 min

Why it works: Combines over-under with a threshold block. Simulates race attacks followed by sustained efforts.

Execution tips:

• The steady 5-minute block is the key challenge
• Maintain form during all phases
• Cadence should stay consistent (slight increase during "over")

TSS: ~80-90

Vo2 Max Intervals (Above 105% FTP)

These sessions raise your aerobic ceiling, giving you more room for FTP improvement. Use sparingly—they're demanding.

Classic 5x5

The workout:

• Warm-up: 15 min with 2 x 30 sec hard
• 5 x 5 min @ 106-115% FTP
• 5 min recovery between
• Cool-down: 10 min

Why it works: Long enough to tax VO2max systems, short enough for quality power output. A staple for developing aerobic capacity.

Execution tips:

• Find a sustainable power—you need to complete all five
• Recovery should be truly easy
• If you're failing before interval 4, reduce power by 5%

TSS: ~85-95

Billats (30/30s)

The workout:

• Warm-up: 15 min
• 2-3 sets of:
  • 10 x (30 sec @ 120% FTP + 30 sec easy)
  • 5 min between sets
• Cool-down: 10 min

Why it works: Short intervals allow very high power outputs. The brief recovery keeps heart rate elevated while power stays high.

Execution tips:

• "Easy" means 50-60% FTP, not coasting
• Complete sets before adding more
• Great on the trainer with ERG mode

TSS: ~80-100

Recovery Workouts

Don't neglect recovery—it's where adaptation happens.

Active Recovery Spin

The workout:

• 45-60 min @ Zone 1 (<55% FTP)
• Cadence: 90-100 rpm
• No sustained efforts above Zone 1

Why it works: Active recovery promotes blood flow without creating training stress. Helps clear fatigue and prepares you for the next hard session.

Execution tips:

• If in doubt, go easier
• Flat terrain or indoor trainer
• Should feel like you could ride for hours

TSS: ~25-35

Workout Scheduling

Weekly Structure (6-8 hours)

Progression Guidelines

Weeks 1-4: Focus on sweet spot

• 2x15 → 2x18 → 2x20 → 2x25

Weeks 5-8: Add threshold

• 2x12 threshold → 2x15 → 2x18 → 2x20

Weeks 9-12: Peak with over-unders

• Add over-under and VO2max work

See our complete 8-Week FTP Training Plan for structured progression.

Indoor vs Outdoor Execution

Indoor Advantages

• Precise power control
• No traffic or terrain interruptions
• Efficient time use
• ERG mode for consistency

Indoor Disadvantages

• Heat buildup (use fans)
• Mental fatigue
• Less real-world specificity

Outdoor Advantages

• More enjoyable
• Develops pacing skills
• Race-specific conditions
• Better heat dissipation

Outdoor Disadvantages

• Traffic and terrain interruptions
• Weather dependent
• Harder to hit exact power targets

Common Execution Mistakes

Starting Too Hard

The most common error. Starting a 2x20 at 102% FTP guarantees you won't finish. Begin at 98% and build.

Inadequate Recovery

Recovery intervals should be very easy. If you're riding at 80% during "recovery," you're still accumulating fatigue.

Ignoring Cadence

Very low cadence (<70 rpm) shifts stress to muscles over cardiovascular system. Aim for 85-100 rpm for most threshold work.

Chasing Numbers on Bad Days

Some days your body can't hit the numbers. Adjust down 5% rather than failing the workout or digging a fatigue hole.

Track Your Workouts

Use the TSS Calculator to quantify training stress and balance hard days with recovery.

Update your training zones after FTP improvements to keep workouts appropriately challenging.

Related Articles

• Complete FTP Guide - FTP fundamentals
• What is a Good FTP? - Goal-based benchmarks
• FTP by Age - Age-adjusted expectations
• Sweet Spot Training - Efficient training
• How to Improve FTP - Training principles
• 8-Week FTP Training Plan - Complete program
• FTP Training Zones - Using zones effectively