Building FTP, TTE & Stamina

Education Program | Tim Cusick

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Bio

Tim CusickTrainingPeaks WKO Product Leader

Master Coach, Velocious Endurance Coaching

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Questions as we go

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?

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The Order

• Time to Exhaustion (TTE)

• Functional Threshold Power (FTP)

• Stamina

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Time to Exhaustion

the maximum duration for which a power equal to FTP can be maintained

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TTE is a point of sustained degradation

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Functional Threshold Power (FTP)

highest power a rider can maintain in a quasi-steady-state without fatiguing.

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Modeled Functional Threshold Power (mFTP)

mFTP is the model-derived highest power a rider can maintain in a quasi-steady-state

without fatiguing.

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Why do I want FTP?

Single biggest determinant of racing success

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FTP & “Thresholds”

VO2Max: The maximum amount of oxygen the body can use during a specified period of usually intense exercise

AT/LT1: the point in exercise where lactate levels first start to rise above baseline

OBLA: the exercise intensity when lactate starts to continuously accumulate in the blood.

MLSS/LT2: highest exercise intensity at which the production of lactate and its clearance are balanced

~50% Vo2max

100% Vo2max

LT 1Aerobic Threshold

LT 2OBLA / MLSSAnaerobic Threshold

Zone 1 Zone 2 Zone 3

Exercise Intensity

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They move in conjunction with each other

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FTP as Maximal Sustained Aerobic Steady State

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Elements of FTP

Maximal Lactate

Steady State

Efficiency

VO2max

Vo2max is the maximum amount of oxygen the body can use during a specified period of usually intense exercise

Maximal lactate steady state is the point or the exercise intensity in which maximal lactate accumulation is equal to maximal lactate clearance estimated as FTP

Efficiency represents the link between ATP turnover and external power output

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Primary Mechanisms / Response to FTP Training

Improved Fatty Acid Oxidation

Higher Mitochondrial

Density

Greater Capillary Density

Improve “Dealing”

with Lactate

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What workouts best modify FTP?

High Frequency Development of Zone 2

Low Frequency Development of Zone 3

3 - 5 times a week Progressive TiZ, then power

1 - 2 times a week Progressive Power, then time

The role of Time / Periodization

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Phase 1

4-8 weeks

Aerobic Foundation

Extensive Aerobic Focus

Phase 2

4 Weeks

Aerobic Build

Intensive Aerobic Focus

Phase 3

4 Weeks

Vo2max Raise

Max Aerobic Focus

Phase 4

4 Weeks

FTP Efficiency and Economy

4 Phased of FTP Build

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Both: Time them into your system

What workouts best modify FTP?

High Frequency Development of Zone 2 – Phase 1& 2

3 - 5 times a week Progressive TiZ, then power

Start here

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Phase 1: PD Curve Exertion

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Extensive

(tte(meanmax(bikepower)),)

Phase 2: PD Curve Intensive

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Intensive

(tte(meanmax(bikepower)),)

Power Duration Method: TTE vs Power Building

Intensive / Power

• Pull the curve up

• Working areas of the aerobic curve 15-20 minutes before TTE @ 95%+ power at PDC

• TiZ as % of Weekly Volume• 10-15% (more variable here)

• Workout total TiZ greater than or equal to 150% of TTE

• Progressive

Extensive / TTE

• Extend the curve right

• Working areas of the Aerobiccurve at or just beyond TTE@ 85-94% of power at PDC

• TiZ as % of Weekly Volume• 20-30%

• Workout total TiZ greater than or equal to 200%+ of TTE

• Progressive

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Power Duration Targeting

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What workouts best modify FTP?

Low Frequency Development of Zone 3 – Phase 3

1 - 2 times a week Progressive Power, then time

Progress to here when ready

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Phase 3: Max Aerobic Building

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What workouts best modify FTP?

High Frequency Development of Zone 2 – Phase 4

3 - 5 times a week Progressive TiZ, then power

End here, make it all fast

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FTP Speed

Advanced training / Dangerous • Moto-pacing

• Ultra-fast group rides

• Racing

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When to Transition: Measure Aerobic Fitness

Phase 1

4-8 weeks

Aerobic Foundation

Extensive Aerobic Focus

Phase 2

4 Weeks

Aerobic Build

Intensive Aerobic Focus

Phase 3

4 Weeks

Vo2max Raise

Max Aerobic Focus

Phase 4

4 Weeks

FTP Efficiency and Economy

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Vo2max to mFTP % a core metrics

Your Fitness House

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VO2Max Ceiling

FTP

Little FTP Starts to grow up• Phase 1 – Extensive Aerobic • Plenty of room to grow

Aer

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Ho

use

Your Fitness House

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VO2Max Ceiling

FTP FTP

Training

Little FTP Growth Spurt• Phase 2 – Intensive Aerobic Training• Till you are too tall for your house

Aer

ob

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anch

Ho

use

Your Fitness House

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VO2Max Ceiling

FTP FTP

Training Training

FTP

Little FTP Ceiling• Avoid training same once hit

ceiling

Aer

ob

ic R

anch

Ho

use

Your Fitness House

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VO2Max Ceiling

FTP FTP

Training Training

FTP

Aer

ob

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anch

Ho

use

Your Fitness House

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VO2Max Ceiling

FTP FTP

Training Training

FTP

Training

FTP

Raise the roof• Phase 3 – Vo2max build • Max Aerobic Work

Aer

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Ho

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VO2max as a % of FTP

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Sample Workouts by Phase

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Building FTP - Workout Type Progression

FTP Aerobic Foundation / Extensive Aerobic Training

Base Miles

Tempo

Long Tempo

Intensive Aerobic Training

TAN Tempo

SST

FTP

VO2max Build

FTP/FRC Work

Max Aerobic

FTP

FTP Speed Work

Racing

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Building FTP(Workouts)

FTP Aerobic Foundation / Extensive Aerobic Training

Base Miles

Tempo

Long Tempo

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The GrindWU: 15 Minutes MS1: 30 Minute Level 2MS2: 45 Minute tempo, divided into 3 cadence sections, first 15 minutes at low cadence (65-75), next 15 at med (75-90) and last at high 90+MS3: 30 min Level 2CD: 5-15 min spin

Long TempoWU: 15 Minutes MS1: 30 Minute Level 2MS2: Steady state tempo targeted at a % goal (85%) of FTP. Go longer and longer (target 150-200% of TTE)CD: 5-15 min spin

Building FTP(Workouts)

Intensive Aerobic Training

TAN Tempo

SST

FTP

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Tan TempoWU: 15 Minutes MS1: 30 Minute Level 2MS2: Mixed pace tempo (mimic a break not a crit) targeted at a % goal (85%) of FTP. Sustain till 5% of continual power drop off. Should be sustained longer than 150% of TTECD: 5-15 min spin

TTE FTPWU: 15 Minutes MS1: 30 Minute Level 2MS2: Break 110-150% of TTE (TTZ) into 2 or three intervals targeted at 94-105% of FTPCD: 5-15 min spin

Advanced: FTP interval targeted at 105% of TTE (TTZ)

Building FTP(Workouts)

Vo2max Build

FTP/FRC Work

Max Aerobic

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FTP/FRC “Max Aerobic” IntervalsWU: 15 Minutes MS1: MS: 3-7 Max Aerobic intervals with 1-1 recoveryCD: 5-15 min spin

FTP/FRC “Max Aerobic HI” Intervals WU: 15 Minutes MS1: 6 x 30 seconds on with 15 seconds off repeated 8 times (6 min)CD: 5-15 min spin

Stamina

a measure of resistance to fatigue during prolonged duration, moderate intensity (i.e., sub-FTP) exercise. Units are percent of maximum, i.e., 0-100%, although most individuals will fall

in the 70-90% range

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Stamina

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Why do I want Stamina?

• Ability to reduce decline in power output over extended durations

• Ability to stay on the Power Duration Curve for “over” extended durations

• Beware: High Costs

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Stamina Building

High Correlation with FTP

• Build FTP through traditional training protocols

• Focus on extensive building

• TAN and Extended Tempo also effective

Go Long!

• “Pace – Volume”

• Yep, the big secret!

• Long Steady Rides

• Fat Burning Rides

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Q&ACompletion of series

Getting started with WKO5

Individualizing your Training with WKO

Building Pmax and FRC with WKO

Building FTP, TTE and Stamina with WKO

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Evolution of FTP Utilization

FTP as a training target, not a basis of the training system

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