FAQ: How Much Cycling Threshold Training Should I Do?


How long can you cycle at threshold?

Functional threshold represents the highest physical intensity that you can sustain for approximately one hour. Many riders think of this as similar to performing a 25-mile time trial effort as this requires a maximal, but evenly distributed effort for the entire distance.

What is threshold training good for cycling?

Bike threshold training means improving the intensity you can hold for about one hour of time trialling on a bike. Improving wattage output at this pace will almost always relate to improved performance in races; that’s why athletes and coaches talk about it so often.

What is a good FTP in cycling?

The article claims that a typical fit cyclist might be able to crank out 250 to 300 watts as an average for a 20 minute FTP (functional threshold point) test, while the pros usually average 400 watts.

How much should my FTP increase?

A ramp rate of 3-7 points per week is typically ideal. Sustain much less and an athlete often doesn’t have the training stimulus to improve. Sustain a higher ramp rate for a long period, and the athlete risks excessive fatigue and overtraining syndrome.

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How long can I ride at FTP?

It’s because FTP refers to the highest average power you can hold for 60 minutes, and, according to Coggan et al, you can probably hold about 95% of your 20-minute figure for 60 minutes. Of course, if you ride a 60-minute main segment, your average lap power is your FTP and there’s no need for adjustment.

How do I increase my cycling threshold?

Here are five steps to a better threshold:

  1. RIDE MORE. For example: Add 30 min to each ride and/or an extra ride each week.
  2. PRACTICE THE TEST. For example (if your FTP = 200w): 2 sets x 20 min at 190w/3–5 min off.

Is an FTP of 200 good?

FTP in watts for females There is less resolution for this data because there are a lot more males than females that use Cycling Analytics. 46% of people have an FTP below 200 W. 44% of people have an FTP of 210W or more. 10% of people have an FTP between 200 W and 210W.

What is a normal heart rate while cycling?

Your heart rate, on average, beats between 50 and 70 percent of your maximum rate when you’re exercising at a moderate pace. When cycling vigorously, your heart rate increases to between 70 and 85 percent.

What is a good lactate threshold for cycling?

Sedentary people can have lactate thresholds as low as 50 percent of maximum heart rate, while elite athletes can maintain 90 to 95 percent for an hour. “For the longest time, everyone focused his or her training around max heart rate,” former USA Cycling coach Margaret Kadlick told Bicycling.

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What is a reasonable FTP?

Average recreational cyclists would be about 2.5-3.0 Watts/Kg for FTP. People who race regularly may be 3.0-3.75. You get above 3.75-4.25 and those are local elite racers. Anything over 4.25 is domestic pro and it goes up from there.

What was Lance Armstrong’s FTP?

Lance Armstrong said he used to be able to average 495 watts for 30-40 minutes.

What is a good watts per kg FTP?

How ‘good’ is your FTP?

World Class Pro Cat 4 and 5
Male 5.6 – 6.4 w/ kg 2.4 – 3.6 w/ kg
Female 5.3 – 5.6 w/ kg 2.0 – 3.1 w/ kg

How can I improve my FTP fast?

Start with your warm up at endurance pace and some fast pedaling efforts. Then do 3 x 15 minute FTP intervals with 8 minute recovery between. These are a little harder than the 10 minute intervals, but you will accumulate 45 minutes of solid FTP work with this session.

What is a good power to weight ratio for cycling?

Beginners or Cat 5s range from 2.5 to 3.2 watts/kg for men and 2.1 to 2.8 watts/kg for women; Cat 3 racers typically range 3.7 to 4.4 watts/kg (men) and 3.2 to 3.8 watts/kg (women).

What is a good FTP for a triathlete?


  • 8 to 9 hour Ironman athletes aim for 78 to 80% of FTP.
  • 9 to 10 hour Ironman athletes aim for 76-78% of FTP.
  • 10 to 11 hour athletes aim for 74-76% of FTP.
  • 11 to 12 hour athletes aim for 72-74% of FTP.
  • 12 to 13 hour athletes aim for 70-72% of FTP.
  • 13 to 14 hour athletes aim for, 68-70% of FTP.

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