Training

Every cyclist eventually confronts the question: should this training block target FTP or VO2max? The answer, according to exercise physiologists who have studied the relationship between these two markers, is both — but not simultaneously. FTP (functional threshold power) represents the highest power you can sustain for approximately 40–60 minutes before lactate accumulation forces you to slow. VO2max represents the maximum rate of oxygen consumption — the physiological ceiling above which your aerobic system cannot operate. FTP typically sits at 72–80% of MAP (maximal aerobic power, closely correlated with VO2max), which means there is a hard ceiling on how high FTP can go without first raising VO2max.

A 2022 training study from the Norwegian School of Sport Sciences compared three 8-week programmes in trained cyclists: FTP-only training, VO2max-only training, and a sequenced dual-development approach alternating between both. The dual-development group achieved the greatest improvements in both metrics: 7.2% FTP increase and 4.1% VO2max increase, compared to 5.8% FTP / 1.3% VO2max for the FTP-only group and 2.1% FTP / 4.8% VO2max for the VO2max-only group. The sequenced approach works because each block builds the foundation for the next.

The Physiological Relationship Between FTP and VO2max

Understanding why these two metrics are interdependent explains the logic of dual development. VO2max is determined primarily by central factors: maximal cardiac output (heart rate × stroke volume) and oxygen-carrying capacity (haemoglobin mass). FTP is determined by peripheral factors: mitochondrial density in working muscles, lactate clearance rate, and muscle fibre recruitment efficiency. However, FTP as a percentage of MAP is constrained by a ceiling — even with perfect peripheral adaptations, you cannot sustain more than 80–85% of your MAP for 40–60 minutes.

For a cyclist with a MAP of 350 watts, their theoretical FTP ceiling is 280–298 watts (80–85% of MAP). If current FTP is 270 watts (77% of MAP), there is only 10–28 watts of headroom for FTP-targeted training to exploit. But if VO2max training raises MAP to 370 watts, the FTP ceiling rises to 296–315 watts — a much larger window. This is why VO2max blocks should precede FTP blocks: they raise the ceiling first.

Block 1: VO2max Focus (Weeks 1–3)

The first block prioritises time-at-VO2max through interval sessions targeting 110–120% of current FTP (or 90–100% of MAP). The goal is to accumulate 12–18 minutes of time above 90% of VO2max per session, performed 2–3 times per week. All other riding is Z2 base work to maintain aerobic foundation without adding excessive fatigue.

• Key session 1: 5x4 minutes at 110–115% FTP with 3-minute Z1 recovery. Target: 20 min total work at 90–95% MAP.
• Key session 2: 8x2 minutes at 120% FTP with 2-minute Z1 recovery. Target: 16 min total work at 95–100% MAP.
• Key session 3 (optional week 3): Billat-style 30/30 — 20x(30s at 120% FTP / 30s at 55% FTP). Target: 10 min time-at-VO2max from accumulated VO2 kinetics.
• Weekly structure: 2–3 VO2max sessions, 2–3 Z2 rides (60–120 min), 1 rest day. Weekly TSS: 450–600.
• Expected outcome: 2–3% VO2max improvement (MAP increase of 5–10 watts) by end of week 3.

Block 2: FTP Focus (Weeks 4–6)

With the VO2max ceiling raised, the FTP block exploits the new headroom through sustained efforts at 88–100% of current FTP. These sessions target lactate clearance capacity, mitochondrial biogenesis at threshold intensity, and the psychological tolerance for extended discomfort — all peripheral adaptations that respond best to sustained, near-threshold loading.

• Key session 1: 2x20 minutes at 95–100% FTP with 5-minute Z1 recovery. The classic FTP-building workout. Target: 40 min above 90% FTP.
• Key session 2: 3x15 minutes at 100–105% FTP (slightly above current FTP to push the threshold up) with 5-minute recovery.
• Key session 3: Sweet-spot intervals — 3x20 minutes at 88–93% FTP with 3-minute recovery. High training stimulus at manageable fatigue cost.
• Weekly structure: 3 FTP sessions (rotate the three key sessions), 2 Z2 rides, 1 rest day. Weekly TSS: 500–650.
• FTP retest: Perform a 20-minute FTP test at the end of week 6. Expect 3–5% improvement from pre-block baseline.

Block 3: Integration (Weeks 7–8)

The final 2-week block combines elements of both VO2max and FTP training in the same week, consolidating the adaptations from both blocks. This is the only period where both stimulus types appear in the same microcycle. The reduced duration (2 weeks) prevents overreaching while allowing the two adaptations to reinforce each other.

• Week 7: Tuesday: VO2max session (5x3 min at 115% new FTP). Thursday: FTP session (2x20 min at new FTP). Saturday: Long Z2 ride (2.5–3 hrs) with 15-minute threshold effort mid-ride.
• Week 8: Tuesday: Under-over intervals — 3x(4 min at 105% FTP / 4 min at 90% FTP). Thursday: Short VO2max — 6x2 min at 120% FTP. Saturday: FTP retest or target race.
• Total expected gains after 8 weeks: FTP +5–8%, VO2max (MAP) +3–5%, FTP as % of MAP may increase from 77% to 79–80%.

Power Targets and TSS Management

Precise power targets are essential for this programme to work. All percentages should be based on your most recent FTP test, updated after block 2.

• Z2 endurance: 55–75% FTP. Heart rate: 60–70% HRmax. Keep cadence 85–95 rpm.
• Sweet spot: 88–93% FTP. Perceived effort: "comfortably hard" — can speak in short phrases.
• FTP/threshold: 95–105% FTP. Maximum sustainable effort for 20–40 min. Conversation impossible.
• VO2max: 110–120% FTP. Maximum effort sustainable for 2–5 min. Heart rate reaches 90–95% HRmax by the end of each interval.
• Weekly TSS targets: VO2max block: 450–600 TSS. FTP block: 500–650 TSS. Integration: 500–600 TSS. Ramp rate should not exceed 5–7% per week.

For additional VO2max training protocols and power zone calibration, review our cycling power zones training guide and use the FTP testing guide to establish accurate baseline numbers before starting this dual development programme.