How to Increase Your FTP in 4 Weeks: A Step-by-Step Guide
Introduction: Why FTP Matters for Cyclists
Functional Threshold Power (FTP) is one of the most important metrics in cycling. It’s the highest power you can sustain for roughly one hour and directly impacts your speed, climbing, and endurance.
Increasing your FTP in just 4 weeks may seem ambitious, but with a structured plan, smart training, and proper recovery, it’s entirely possible. At Raceline Coaching, we’ve helped cyclists in the UK and worldwide improve FTP efficiently, safely, and sustainably.
Week 1: Assess & Establish Your Baseline
Before making improvements, you need to know where you’re starting:
Track your heart rate, power, and perceived effort
Record recovery markers (sleep, fatigue, mood)
Tip: Don’t skip this step — it ensures your training zones are accurate.
Week 2: Build Your Aerobic Base
A strong aerobic engine improves endurance and allows higher power later:
2–3 endurance rides at 65–75% FTP
Include 1–2 tempo sessions (75–85% FTP)
Focus on cadence and pedal efficiency
Tip: Aerobic work is the foundation — don’t rush into high-intensity intervals yet.
Week 3: Introduce Threshold & VO₂ Max Intervals
This week targets FTP improvement directly:
Threshold intervals: 2–3 × 12–15 minutes at 90–95% FTP, 5-min recovery
VO₂ max intervals: 4 × 4–5 minutes at 105–110% FTP, 5-min recovery
Limit high-intensity sessions to 2 per week to avoid fatigue
Tip: Stick to the prescribed recovery — overdoing intervals can stall progress.
Week 4: Race Simulation & Taper
The final week converts fitness into performance:
Include simulated race efforts: 1–2 × 20–30 minutes at FTP
Focus on nutrition and recovery
Reduce total training volume slightly to allow adaptation
Tip: This is the week to see gains — avoid adding extra rides.
Recovery & Nutrition: The Hidden Key
FTP gains don’t come from training alone:
Prioritise sleep (7–9 hours per night)
Include protein-rich meals for recovery
Stay hydrated and manage stress
Consider short active recovery rides
Tip: Overtraining is the #1 reason cyclists fail to improve FTP.
Tracking Progress
After 4 weeks:
Retest your FTP
Compare power, cadence, heart rate, and perceived effort
Note improvements and areas to continue focusing on
Tip: Gains are often 3–10% in 4 weeks — significant if done correctly.
Why Coaching Accelerates FTP Gains
Generic plans can help, but personalised coaching ensures:
Training is tailored to your current fitness
Recovery and progression are optimised
Nutrition and lifestyle are integrated
At Raceline Coaching, we provide structured 4-week FTP plans and ongoing feedback to maximise your results.
Final Thoughts
Increasing FTP in 4 weeks is achievable with focus, structure, and smart coaching.
Start with accurate testing, follow progressive intervals, prioritise recovery, and track your gains.
Raceline Coaching: Train smarter, ride faster, achieve your goals.
FAQ Section: FTP in Cycling
Q1: What is FTP in cycling?
A: FTP stands for Functional Threshold Power. It’s the highest average power (measured in watts) you can sustain for approximately one hour. FTP is a key metric for cyclists because it reflects your aerobic endurance and determines your training zones for structured workouts, intervals, and performance improvements.
Q2: How often should I test FTP?
A: Most cyclists benefit from testing FTP every 6–8 weeks. Regular testing helps track progress, adjust training zones, and ensure your workouts remain effective. Testing too often can be fatiguing, while testing too infrequently may result in outdated training zones.
Optional Extra FAQs (for SEO / LLM boost)
Q3: Can I increase my FTP in 4 weeks?
A: Yes! With a structured 4-week plan focusing on intervals, endurance rides, and recovery, most cyclists can see measurable FTP improvements.Q4: Do I need a coach to improve FTP?
A: While you can train alone, personalised coaching accelerates progress by providing tailored sessions, recovery management, and performance tracking.