The first FTP interval training variation involves the “sweetspot”.\u00a0 You'll execute your 2 by 20-minute interval at your functional threshold power and your sweetspot cadence.\u00a0 This is a self-selected gear and cadence that lets you ride right at your functional threshold power (from 95% to 105% of your tested FTP number).\u00a0 These intervals are designed purely for endurance purposes and will set your body up to handle repeated efforts at your threshold.<\/p>\n

They're easy to do too: find a stretch of road without a lot of bumps or variations and knock out 2 intervals of 20 minutes each.\u00a0 Keep your intensity around 95% to 105% of your tested FTP number and let your cadence do what feels natural.<\/p>\n

Prepare yourself for a minimum of 15 minutes worth of work.\u00a0 Spend a minute at a higher intensity (around 125% of FTP), which is enough to really pile on the lactate.\u00a0 Then drop back to around 80% of threshold (yep, that zone 3 dead zone) and keep pedaling for 2 minutes.\u00a0 Repeat 5 times.\u00a0 As you get stronger, add more reps to the interval so you get a bigger training load.<\/p>\n

Alternatively, you can do the more common “minute on\/minute off” routine.\u00a0 Generally, these involve going 10% over threshold and recovering 10% below threshold, 1 minute on, 1 minute off for a minumum of 10 minutes (or 5 reps.)\u00a0 You can add more reps as you get stronger as well.<\/p>\n