Increase your FTP?

I got this question the other day and thought I'd answer it for everyone. "Doug, what do you do to improve your FTP?"

So...there are 2 things that I've found that can be VERY helpful in improving your FTP.

One) do more intervals where you're over your ftp. Do very hard efforts and then allow yourself ample time to recover. One of my favorites is 30 seconds at about 130% of my ftp, then 3 minutes at 60-70%. Do as many as you can in an hour. If you can only do 4, then build up to it.

B) some intervals just a touch above your FTP. A good workout is to do 3 minutes at 105% of FTP then 3 minutes at 50%, 4 minutes 105% 4 minutes rest. 5 minutes 105% 5 minutes rest...and so on. If 3 minutes is to easy start at a time where you're starting to get tired at the end of the first interval and increase from there.

You can do these without a power measuring device on any trainer...it's just more accurate if you're using a power meter of some sort.

Enjoy the off season and make it a time to improve your fitness and set yourself up for a great season!