Why Building FTP is Crucial for Triathletes

WHY BUILDING FUNCTIONAL THRESHOLD POWER (FTP) IS CRUCIAL FOR TRIATHLETES For triathletes, cycling is the middle, and often the longest, leg of the race. Whether you're doing a sprint or an IronMan, how well you ride your bike can shape the rest of your day. That’s where threshold training comes in, and why developing your Functional Threshold Power (FTP) should be a key focus in any triathlon program.

FTP is the highest average power (measured in watts) that you can sustain for around an hour. In simple terms, it represents the boundary between your sustainable aerobic effort and the zone where fatigue starts to build rapidly. The higher your FTP, the more power you can produce before tipping over into unsustainable intensity, which means you can go faster for longer without burning out.

In triathlon, where pacing and efficiency are everything, a strong FTP is like having a

bigger engine, it lets you ride faster while still staying within your limits. Threshold sessions target this grey area between comfort and suffering, the point where your body learns to tolerate and clear lactate more effectively. This doesn’t just boost your FTP; it also improves your endurance, helps delay fatigue, and teaches your body to be more economical with energy output.

Threshold work isn’t just about raw watts, it’s about control. The ability to ride just below your red line for extended periods is what allows you to pace smartly and execute a strong triathlon performance. A poor bike leg can ruin your run! If you push too hard above threshold early on the

bike, you may see a higher average speed, but you’ll pay for it later. A well-trained

threshold means you can ride at a high intensity, but still under control. That’s the

sweet spot! When your FTP is higher, your relative race intensity is lower, meaning you’re spending more time in aerobic zones, preserving energy for the run, and avoiding the dreaded blow-up in the final 5K.

Threshold sessions are usually structured in blocks of time spent just under or

around your FTP.

EXAMPLE SESSIONS

Warm Up 5 min @ 40-60 % FTP

Main Work 3 min @ 91-105 % FTP

2 min @ 76-90 % FTP Repeat x5

5 min Aerobic Recovery @ 56-75 % FTP

2 min @ 91-105 % FTP

1 min @ 76-90 % FTP Repeat x5

5 min Aerobic Recovery @ 55-76 % FTP

Spin Down

5 min @ 40-60 % FTP

These sessions are tough but manageable. They're about pacing, control, and

building mental strength as much as physical power.

If you're serious about improving your triathlon performance, doing threshold

sessions is essential. A higher FTP means more speed, better endurance, and a

smoother run off the bike. It’s not just about chasing watts, it’s about becoming a

more efficient, smarter athlete. WANT TO PUT THIS INTO PRACTICE? Join our BYOB(ike) FTP Builder class on Mondays, 6:00–7:00pm — a structured, coach-led session designed to push your threshold and build that all-important engine.

Not sure where your FTP currently sits? We also offer FTP testing. This goes beyond just watts — we track your heart rate data too, so you’ll have personalised training zones you can use indoors and outdoors, even if you don’t have a power meter on your bike.

Building FTP for Triathletes