Managing FTP and Progress at Altitude for 4-Week Training Block

Hi TrainerRoad Team,

I’ll be working away for the next month at a camp located at 1350m altitude. The gym facilities are great, and the bikes are solid. I’ll have my power meter pedals with me to stay on track with my TR workouts.

I’m aware that I can expect around a 5% drop in FTP due to the altitude. My question is – how should I best manage this to ensure I’m still progressing with my training plan?

If I adjust my FTP down by 5% for the next 4 weeks, I worry that this could affect the overall gains from the structured plan. Conversely, if I try to maintain my current sea-level FTP, I’m concerned that workouts might become unsustainable.

I’ll be alternating between 4 weeks at altitude and 4 weeks at sea level for the foreseeable future. Would you recommend temporarily adjusting intensity, focusing on RPE, or using a different approach to balance adaptation and performance?

I’d really appreciate any advice on managing this to ensure I continue progressing without compromising recovery or overreaching.

Thanks in advance for your insights!

Hey @Railedas :slight_smile:

So cool you’ll be working/training in altitude!

Here are a few recommendations to keep in mind:

  1. Adjust Your FTP Temporarily
    Lowering your FTP by 5% for your workouts at altitude is great. This can ensure you’re targeting the right training zones without undue fatigue.
  2. Focus on RPE (Rate of Perceived Exertion)
    While power numbers are useful, at altitude your perception of effort matters more! Listen to your body and use RPE as a secondary guide during key workouts.
  3. Prioritize Recovery
    Recovery is more crucial at altitude. Make sure you’re fueling, hydrating, and resting adequately between sessions.
  4. Plan Sea-Level Transitions
    On your return to sea level, restore your FTP to its original value, but allow a few sessions to adjust to the increased oxygen availability.
  5. Monitor Your Data
    Use your power meter pedals to track trends. Over time, your ability to perform at altitude will improve, reflecting physiological adaptation.
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