Signs Your FTP Is Too Low—and How to Fix It

Struggling to keep up on climbs or getting dropped on group rides? If your FTP is too low, you’ll fatigue faster, struggle to sustain power, and fall behind. Here’s how to increase your FTP and ride stronger with structured training.

How a Low FTP Limits Your Speed and Endurance

Functional Threshold Power (FTP) is the highest average power you can sustain for about an hour, measured in watts (W).

When you sustain power above your FTP, your body increasingly relies on anaerobic metabolism, leading to a buildup of metabolic byproducts like hydrogen ions (H⁺), contributing to fatigue. This makes it harder to sustain efforts, hold onto the group, and stay competitive.

But with the right training, you can increase your FTP, push harder for longer, and stay in control when the pace picks up. TrainerRoad makes it simple.

3 Signs Your FTP Is Holding You Back

1. You Get Dropped on Climbs

Climbing is all about power-to-weight ratio (w/kg). If you struggle to stay with cyclists of a similar size, your FTP may be limiting your ability to hold steady power on long climbs. Even small ascents feel brutal if your FTP is too low for your weight.

How TrainerRoad Helps:

• Climbing-specific training develops sustained power and aerobic endurance so you can hold a strong pace and push over long ascents.

2. You Can’t Hold Onto the Group on the Flats

On flat terrain, absolute power output matters more than w/kg. If you’re struggling to hold the draft or keep pace in steady efforts, it’s likely because your FTP isn’t high enough to sustain the required absolute power.

How TrainerRoad Helps:

• AI-driven training increases FTP through structured sweet spot and threshold workouts.
• TrainerRoad will improve your aerobic capacity and muscular endurance, helping you sustain power longer and stay with the group.

3. You Struggle to Recover After Hard Efforts

Surges, accelerations, and breakaways are an essential part of cycling. If your FTP is too low, your body relies more on anaerobic energy systems during hard efforts, leading to a faster accumulation of fatigue-related byproducts like hydrogen ions (H⁺). This can make it harder to sustain repeated surges, limiting your ability to respond to attacks, hold a breakaway, or finish strong.

How TrainerRoad Helps:

• Develops fatigue resistance, so you can recover faster and sustain higher power.
• Targeted workouts improve energy utilization and metabolic byproduct clearance, helping you maintain power after surges and stay strong when the pace picks up.

How to Increase Your FTP in 2 Simple Steps

Step 1: Sign Up and Sync Your Training History

• After syncing your training history, TrainerRoad analyzes your past training, current abilities, and progression trends to determine what has worked, where your limits are, and what will help you improve your FTP now.

• This insight shapes a personalized training plan designed to target the energy systems needed for your goals.

Step 2: Train Smarter with Your Personalized, AI-Driven Training Plan

• TrainerRoad adapts your training plan as your fitness evolves and takes shape, ensuring every workout moves you forward.
• Your plan is fully personalized, always delivering the right workout at the right time to maximize FTP gains.

No Race? No Problem—Keep Getting Faster

TrainerRoad lets you focus on general fitness goals, such as:

1. Increasing FTP
2. Improving Climbing Power
3. Building Endurance
4. Getting Faster for Group Rides
5. Maintaining Fitness Year-Round

Want structured workouts without committing to a training plan?

Even if you’re riding more casually, TrainerRoad ensures every ride moves your FTP forward.

Using advanced AI, TrainerRoad analyzes your training history, fatigue levels, and fitness trends to recommend the right workout for you through TrainNow—ensuring you always train at the right intensity.

Increase Your FTP and Ride Stronger Than Ever

With structured, science-backed training, you’ll:

• Power up climbs with confidence
• Recover faster between surges
• Hold the pace in fast group rides

Don’t let a low FTP hold you back—start training smarter today and unlock your best performance with TrainerRoad.