From Plateau to Progress: The Best Way to Increase Your FTP

If you’ve been putting in the hours, sticking to your cycling routine, and still not seeing your FTP budge, you’re not alone. Hitting a plateau in your Functional Threshold Power can be incredibly frustrating.

The good news is that with TrainerRoad you can overcome plateaus with custom training plans designed to adapt and evolve as you train. Let’s dive into what causes FTP plateaus, how to spot the signs, and what you can do to keep progressing.

What Causes FTP Plateaus?

FTP plateaus often occur when the body is no longer being properly challenged or given enough time to adapt to the training stimulus. This can happen when:

• Workouts are repetitive: Doing the same type of rides repeatedly doesn’t provide the variety needed to stimulate adaptations in key energy systems.
• Intensity is too high or too low: Overly intense training can lead to burnout, while consistently low-intensity training may not push your body enough to adapt.
• Recovery is neglected: Without adequate recovery, your body cannot repair, rebuild, and adapt to the stress of training, leaving you stuck in a plateau.

The Role of Recovery in Higher FTP Numbers

One of the most overlooked aspects of training is recovery. Many cyclists believe the more they ride, the faster they’ll get. But the truth is that improvement happens during recovery—not during training. Every workout creates stress that signals your body to adapt, but adaptation can only occur if you give your body the rest it needs to rebuild stronger.

Think of recovery as a stepping stone to higher FTP numbers. When you train, you’re essentially breaking your body down. Recovery allows you to build it back up—not just to where it was, but to a stronger, fitter state. Skipping recovery or underestimating its importance can lead to stagnation, overtraining, or even injury, all of which keep you from making progress.

How To Recognize If Your FTP Is Stuck

Before deciding your FTP is stuck, it’s essential to take a closer look. If your FTP hasn’t changed for weeks despite consistent training and recovery, you may indeed have hit a plateau. Common indicators include feeling stagnant in workouts or struggling to complete harder intervals, even after recovery weeks.

However, it’s important to note that fitness gains don’t always translate directly to FTP increases, especially when you start approaching your FTP ceiling. Your FTP can remain the same, yet you may still see fitness gains through:

• Sustaining a high percentage of your FTP for longer durations
• Recovering faster between intervals
• Feeling stronger and more efficient during long endurance rides

These gains in endurance, resilience, and efficiency are just as valuable as outright FTP increases, making you a more well-rounded and capable cyclist.

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The TrainerRoad Solution: Smarter Training for Real Results

Here’s how TrainerRoad helps you overcome plateaus and achieve steady improvements in your FTP:

1. Custom Training Plans That Adapt as You Train

TrainerRoad analyzes your unique training history, performance trends, and goals. It creates a custom plan tailored to you that dynamically adjusts as you complete workouts, so your training is always optimized.

2. Targeted Workouts to Increase FTP

Our plans include a mix of Sweet Spot, Threshold, and VO2 Max intervals to target the specific systems that drive FTP gains. With the right balance of intensity and volume, you’ll see steady improvements without risking overtraining.

3. Built-In Recovery for Optimal Gains

Training harder isn’t always the answer. TrainerRoad ensures your plan includes well-timed recovery periods and incorporates a fatigue management system to prevent long-term fatigue and keep you performing at your best.

Why Cyclists Choose TrainerRoad

TrainerRoad isn’t just another training platform—it’s the ultimate system for cyclists who want measurable results. Whether you’re new to structured training or chasing your next big goal, TrainerRoad provides the tools, insights, and support you need to succeed.