What is Threshold Training? - Threshold Cycling

What is Threshold Training? How to Raise Your FTP (2026 Guide)

What is Threshold Training? How to Raise Your FTP (2026 Guide)

Threshold training focuses on riding at or near your Functional Threshold Power (Zone 4, 95%–105% of FTP). By stressing your body right at the point where lactate production equals lactate clearance, threshold workouts trigger powerful physiological adaptations that push your FTP ceiling higher.

1. Physiological Benefits of Threshold Workouts

  • Enhanced Lactate Clearance: Teaches your muscles to shuttle and reprocess lactate efficienty before acid buildup causes fatigue.
  • Increased Mitochondrial Density: Increases energy production capability inside slow-twitch and fast-twitch oxidative muscle fibers.
  • Mental Toughness & Pacing Focus: Builds psychological resilience required to sustain high-wattage efforts during time trials and solo breakaways.

2. Essential Threshold Workouts to Increase FTP

  1. 2 x 15-Minute Threshold Intervals: Warm up 15 mins. Perform two 15-minute efforts at 98%–102% FTP with 5 mins easy recovery between sets.
  2. 3 x 10-Minute Over-Unders: Perform 10-minute blocks alternating between 2 mins at 105% FTP (Over) and 2 mins at 90% FTP (Under).

Track real-time interval targets using the Favero Assioma PRO RS-2 Power Meter and Garmin Edge 840. Explore our full range at the Power Meters Collection.

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Frequently Asked Questions

What are cycling power zones and why are they important?

Cycling power zones are specific intensity ranges based on percentages of your Functional Threshold Power (FTP). They're important because they provide a structured framework for training, allowing you to target precise physiological adaptations and train more efficiently.

How do I calculate my cycling power zones?

Threshold Cycling offers a free, easy to use training zone calculator to determine your cycling power zones instantly. No personal information required.

What's the difference between training with power zones and heart rate zones?

Power zones measure your actual output in watts, providing an objective and instantaneous measure of intensity. Heart rate zones, on the other hand, measure your body's physiological response to work, which can lag behind changes in intensity and be influenced by various factors like temperature and fatigue.

How do I calculate my Functional Threshold Power (FTP?)

You can determine your FTP through various methods, including a 20-minute FTP test, a ramp test, or critical power testing. The 20-minute test involves a maximal sustainable effort, with FTP calculated as 95% of your 20-minute average power.

Read our full article on FTP to really dive into the details!

How often should I update my power zones?

For beginners experiencing rapid fitness gains, retesting every 4-6 weeks is recommended. More advanced cyclists typically test less frequently, often aligning with their training cycles. As a general guideline, measure your FTP at least four times annually.