How To Raise Your FTP With Coach Jonathan Lee From TrainerRoad - Dialed Health Podcast Ep. 224

What FTP is (and why it matters)

• FTP (Functional Threshold Power) is meant to be an anchor benchmark for setting training zones.
• It’s tied to a physiology threshold (often described around second/lactate ventilatory threshold), but it’s not a single perfect number—it varies because it’s also affected by real-world factors like:
  • sleep
  • nutrition
  • motivation
  • overall readiness day-to-day
• FTP isn’t everything, but it strongly influences your ability to:
  • sustain power
  • tolerate hard attacks
  • hit the right zones for training

Key FTP testing/verification guidance

• Use one consistent testing method (don’t mix apps/algorithms loosely).
• Small fluctuations (e.g., within ~5 watts) are normal and not a big deal.

Testing protocols mentioned

• Ramp test: generally recommended as the “hardest to screw up” for most cyclists.
• 20-minute test: common option if you pace well; formula:
  • FTP ≈ (average power over 20 min) − 5%
• 8-minute test: requires two efforts with a rest window; then:
  • FTP ≈ (average of the two efforts) − 10%
• “2x8”: described as particularly tough due to greater anaerobic contribution.

Verification concept (power profiling)

• Some coaches use power profiling (max sprints and multiple time anchors), but Derek/Jonathan caution that it’s:
  • a snapshot (single-day variability)
  • can produce issues if riders’ energy-system balance differs a lot

The mindset strategy (important “how” beyond the numbers)

• Shift from “I must hit the target” to “I’m practicing.”
• If you can’t hit the prescribed power:
  • reduce intensity (drop the target power in structured training / go easier outdoors)
  • finish the workout at a manageable level instead of abandoning it

Quick post-workout review

• Where did the quitting point show up?
• Did it happen before you technically hit the goal?

• What could you improve in preparation/leading into the workout?

• Training “headspace” research idea highlighted:

  • Athletes who expect and mentally prepare for discomfort/challenge tend to outperform those expecting it to be easy.

Training methodology to raise FTP (the core action plan)

Best overall approach emphasized

• Predominantly endurance base (below FTP)
• Some work near/around FTP (tempo/sweet spot/threshold)
• A smaller amount above FTP (anaerobic/over-Files contribution)

Weekly structure template (example for 4–5 days/week)

• Tuesday = hardest workout (often V2/interval day)
• Thursday = second hardest (threshold day)
• Friday = endurance (lower intensity)
• Saturday = tempo/sweet spot style
• Sunday = longer endurance ride
• Monday typically rest/off

Progressive overload for threshold (how to actually “do” it)

• Rule of thumb: train threshold like practice and build progressively:
  • start with shorter threshold intervals (example guidance: ~6–10 minutes)
  • progress interval duration gradually (example progression: 4x8 → 4x9 → 4x10, etc.)
  • as fitness improves, rest periods shrink (approach toward more continuous threshold work)
• Principle: progress gradually (avoid sudden big jumps like going straight to 2x20 right away).
• “Bigger picture” mindset:
  • Don’t chase day-to-day FTP perfection.
  • Think long-term (years): avoid plateaus and unhealthy “number chasing.”

Sweet spot vs threshold placement (practical weekly coaching)

General caution

• Doing structured threshold more than about 2 times/week may lead to diminishing returns due to accumulating fatigue (arriving less recovered).

More “smartly engineered” option

• Use sequencing like:
  • sweet spot day → threshold day → another quality day
• Sweet spot (~88–94% of threshold mentioned) can deliver similar benefits while being more tolerable, allowing:
  • more total quality work
  • better recovery
  • development of muscular endurance (hold tension for time)

Over/unders: when and why to use them

What over/unders look like

• Ride below threshold (“unders”) then above threshold (“overs”), repeating (e.g., under at ~95%, over at ~105%).

Evidence presented

• Over/unders are associated with better improvements in 20–60 minute power vs only “standard” threshold intervals, likely because they provide a tougher stimulus.

Practical takeaway

• Over/unders are intense/technical—fit them into a structure that still allows progressive overload + recovery.

“Hillerv” / terrain-based threshold training

• If you have one climb you like:
  • treat it like “natural intervals” (as you get better, you’ll likely add repeats/volume and gradually go faster)
• Key idea:
  • don’t just “turn up intensity too fast” (which can shift you into V2/max territory by shortening duration)
• Better approach can be:
  • more repeats / more time near threshold

Presenters / sources

Presenters

• Derek Teal (podcast host)
• Coach Jonathan Lee (TrainerRoad)

Referenced sources (as historical/authoritative context)

• Andy Coggin (historical foundation for FTP/zone concepts)
• Joe Friel (historical FTP/zone concepts)
• TrainerRoad database (referenced at large athlete scale)
• Research on anticipatory mindset (study mentioned; specific citation not provided in subtitles)