Advanced Cycling Training: How To Get More From Your Training - Looking Beyond FTP

Published on November 3rd 2018


A while ago we released a video questioning whether functional threshold power (FTP) really mattered - the unfortunate answer was yes. But, is basing your training purely on FTP the best in terms of creating true performance gains? We investigate in this video...

In association with The Sufferfest (

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In this video, we’ll explain why FTP isn't everything, and shed some light on how to fine-tune your training, and we’ll do so by using Sufferfest’s 4DP training app as an example. There’s been a rise in recent years in online training plans, most of whom haven’t taken it into consideration. Some have thought of this, however, and one of which is The Sufferfest. They got in touch because they launched their 4DP training app last year. You follow a training plan that is based on a four-dimensional power profile, gauged from a one-hour long test. 

The 4DP test is done on an indoor trainer. We’re using the Wahoo Kickr, but you don’t need such an advanced bit of kit, but you will need something to record your power output of course. The test comprises 5 individual efforts, of different durations. After a quick warm-up, we have two 5 sec all out sprints. Then a bit of recovery, before a 5 min effort, to gauge our maximal aerobic power. Then, with legs feeling a little ropey, it’s a 20-minute all-out effort to gauge FTP, before a final sting in the tail, a one minute max. And yes, we put both Si and Chris through this gruelling test, watch the full video to see their exact results. 👇

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