Functional Threshold Power (FTP) is generally used as an estimate of the highest average power you can sustain for roughly an hour. It gives cyclists and triathletes a useful reference point for setting training zones, monitoring fitness, and prescribing structured workouts.
But here's where I think triathletes sometimes get too caught up in the number. A higher FTP is useful, but it doesn't automatically make you a better triathlete.
You still have to swim, run, and recover between sessions, and the ability to ride strongly without destroying your legs for the run is arguably more important than simply having the highest possible FTP. Your real objective is to make your cycling more efficient and sustainable.
Before worrying about FTP intervals, build a solid aerobic foundation.
Easy and moderate cycling lets you accumulate training volume without the fatigue of repeated high-intensity sessions. This is particularly important for triathletes because cycling is only one part of the overall training load.
Your easier rides should feel controlled, not like secret threshold sessions. A good aerobic ride should leave you feeling like you could have gone much longer. This is where your existing Zone 2 work earns its place. Consistent aerobic training gives you the foundation for higher-intensity FTP work.
For longer training rides, comfort matters too. Our men's tri-suit collection is designed for sustained cycling sessions where you spend plenty of time in the saddle, with lightweight stretch fabric and a cycling-specific fit.
If your weekly training is already busy, I'd rather see you consistently complete a manageable amount of aerobic work than smash yourself with hard sessions for two weeks and then need another week to recover.
If you're short on time, sweet spot training can be one of the most useful tools for improving cycling performance.
Sweet spot work is generally performed around 84–94% of FTP. It sits below traditional threshold intensity but is hard enough to provide a strong stimulus for aerobic fitness and muscular endurance.
The advantage for triathletes is that you can get a substantial training stimulus without turning every session into an all-out effort.
Take around 3–5 minutes of easy riding between intervals and gradually build the amount of quality work you can complete.
The progression isn't simply about pushing the watts higher. Often, the better progression is holding the same power for longer with better control.
If you want to go deeper into this approach, our guide to sweet spot training for triathletes explains how to use this intensity effectively without turning every ride into a hard session.
Once you've built a solid aerobic base and feel comfortable with sweet spot work, you can introduce intervals closer to your FTP.
Threshold training typically involves efforts around 91–105% of FTP, depending on interval duration and the training system you use.
You don't need to do these sessions every time you ride. For most triathletes, one focused threshold session per week is plenty, particularly when running and swimming are also demanding.
Session quality matters more than accumulating as much suffering as possible.
FTP isn't developed entirely through FTP training.
Shorter, harder intervals above threshold can improve your ability to consume and use oxygen at high intensities, which can contribute to overall cycling performance.
VO₂ max training and intervals are demanding, though, so I'd use them strategically rather than adding them simply because they're another box to tick.
Give yourself enough recovery between efforts to maintain quality. For a triathlete, I'd generally prioritize consistent aerobic work and sweet spot/threshold training before adding significant VO₂ max volume.
One of the biggest mistakes I see in endurance training is trying to improve too many things simultaneously.
You don't need to increase intensity, duration, and frequency all at once. Instead, change one variable and give your body time to adapt.
For example, if you're currently doing 2 × 10 minutes at sweet spot, you might progress to 3 × 10 minutes before increasing the intensity. Later, you could move towards longer intervals.
And don't become obsessed with FTP testing every few weeks. Your training performance can tell you a lot.
This is where triathlon differs from pure cycling. A cyclist can finish a hard ride and be happy that they emptied the tank. A triathlete has to get off the bike, change discipline, and run. That changes what a successful cycling session means.
The goal isn't simply to build the biggest cycling engine possible. You need to use that fitness efficiently, especially when you're already fatigued from the swim and still have a run ahead of you. This is why pacing matters.
Riding above your sustainable intensity for too long may give you an impressive bike split, but if you pay for it during the run, it wasn't necessarily a good triathlon performance.
Your cycling FTP should help you make better pacing decisions, not just give you another number to chase.
Your race kit can also affect overall efficiency. The Men's Kaminari Tri Suit is built specifically for triathlon, giving you a practical race-day option that works across the swim, bike and run rather than treating the cycling leg in isolation.
Hard FTP sessions require fuel. If you're consistently under-fuelled, you may find that your power drops, recovery suffers and the quality of your training declines.
Before harder sessions, make sure you've enough carbohydrate available, especially if the session is long or demanding. During longer rides, carbohydrate and fluids become increasingly important, while after training you need enough overall energy and protein to support recovery.
Don't underestimate sleep, either. FTP improvements come from the combination of training stress and adaptation, not from training stress alone.
For athletes who prefer separate pieces rather than a one-piece tri suit, the Men's AG Trackhawk offers another option for training and racing, combining a triathlon-specific design with the freedom of separate shorts.
Recovery becomes even more important as training intensity increases, so it's worth looking at some practical recovery strategies for triathletes that can help you absorb the work.
FTP is useful because it gives you a benchmark. You can use a formal FTP test or a consistent field effort to establish a training reference, then repeat the test periodically under similar conditions.
However, FTP testing methods aren't perfect, and research has shown that a single FTP value doesn't always capture the full physiological demands of training intensity.
Using heart rate and perceived effort alongside power can therefore give you a more complete picture.
Together, they tell you much more than FTP alone.
Improving your cycling FTP for triathlon isn't about turning every ride into a test.
Build the aerobic engine first. Introduce sweet spot work. Add threshold intervals when you're ready, and use VO₂ max training strategically. Progress gradually, fuel the work, and give yourself enough recovery to actually adapt.
Most importantly, remember what you're training for. A triathlete doesn't win the race by producing the highest number on the bike. You want to ride strongly, efficiently, and sustainably and then still have the ability to run.
That's the FTP that matters.
