# Targeting an FTP boost to…300W **URL:** \ **Category:** Training\ **Tags:** choosing-a-plan\ **Created:** [November 8, 2023, 10:12am UTC](https://www.trainerroad.com/forum/t/targeting-an-ftp-boost-to-300w/88109 "2023-11-08T10:12:39Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![JoeX](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/joex/32/6640_2.png) [@JoeX](https://www.trainerroad.com/forum/u/JoeX)\ **Post date:** [November 8, 2023, 10:12am UTC](https://www.trainerroad.com/forum/t/targeting-an-ftp-boost-to-300w/88109/1 "2023-11-08T10:12:39Z")
😅 So I’ve watched many try and fail over the years, now it’s my turn. Many will question why, many will tell me to do something else instead, many will plead for Z2 and outside riding…their calls will go unheeded and fall by the wayside. 💪 FTP history (peaks) 2016 195 (one off) 2017 230 2018 248 2019 254 2020 293 2021 274 2022 262 2023 266 As you can see it’s been a few years since I peaked, and I’ve basically maintained my bike strength while I was working (unsuccessfully) on my run. Now I’m planning to focus on a bike block from January. Thoughts (non-z2, non-outdoor) and prayers welcome 🙏🏻 ---
**Author:** ![Matt\_W1](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/matt_w1/32/12890_2.png) [@Matt\_W1](https://www.trainerroad.com/forum/u/Matt_W1)\ **Post date:** [November 8, 2023, 10:35am UTC](https://www.trainerroad.com/forum/t/targeting-an-ftp-boost-to-300w/88109/2 "2023-11-08T10:35:04Z")
I’ve been here before and also going to target it before the end of the year. > [@Help me get to a 300w FTP before the year ends](https://www.trainerroad.com/forum/t/help-me-get-to-a-300w-ftp-before-the-year-ends/77456/70): > > Well, guys and gals…I think I have made a dispiriting discovery about my body’s reaction to structured training. As I have said before, this is ‘uncharted waters’ for me, as I’ve never reached a 300w FTP before in my years using TR as a multisport athlete. I think, for now, that will continue to be the case. With less than 4 weeks to go, I had a Ramp Test on the schedule for today, and I did AIFTP just for fun to detect where my progress might be and I had a +0 change in my FTP…yup, it stayed… ---
**Author:** ![cartsman](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/cartsman/32/18565_2.png) [@cartsman](https://www.trainerroad.com/forum/u/cartsman)\ **Post date:** [November 8, 2023, 11:13am UTC](https://www.trainerroad.com/forum/t/targeting-an-ftp-boost-to-300w/88109/3 "2023-11-08T11:13:02Z")
Do whatever you were doing back in 2020, but a little bit better! ---
**Author:** ![JoeX](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/joex/32/6640_2.png) [@JoeX](https://www.trainerroad.com/forum/u/JoeX)\ **Post date:** [November 8, 2023, 11:18am UTC](https://www.trainerroad.com/forum/t/targeting-an-ftp-boost-to-300w/88109/5 "2023-11-08T11:18:08Z")
Yeah, I’m looking at an almost new approach. So likely an MV plan, start 5 rides per week on General Build. Languishing on 248, on an inconsistent LV General Build just bumped up to 251, MV I can get up to 260-270 relatively quickly. From a load perspective, Garmin wise I do about 1000 average training and peak up to 1500. I didn’t monitor TSS last year. Average ten hours per week in season, swim bike and run. Probably looking at upping bike to 6-7hrs per week and 3hrs on swim and run (easy pace) and lifting(maintenance). ---
**Author:** ![schmidt](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/schmidt/32/16318_2.png) [@schmidt](https://www.trainerroad.com/forum/u/schmidt)\ **Post date:** [November 8, 2023, 12:31pm UTC](https://www.trainerroad.com/forum/t/targeting-an-ftp-boost-to-300w/88109/6 "2023-11-08T12:31:11Z")
Sounds like a fun goal and you’ve been close before! What plans did you do 2020? Time to ace that nutrition, sleep 🎈 ---
**Author:** ![Torneng](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/torneng/32/7746_2.png) [@Torneng](https://www.trainerroad.com/forum/u/Torneng)\ **Post date:** [November 8, 2023, 12:42pm UTC](https://www.trainerroad.com/forum/t/targeting-an-ftp-boost-to-300w/88109/7 "2023-11-08T12:42:21Z")
> [@Bbt67](#): > > My max is almost exactly the same and there is a direct correlation in high load and a period when I focused a lot on recovery so I could adapt to the load. What do you do when you focus on recovery? Only sleep more and eat cleaner or do you do anything more? ---
**Author:** ![AlexMartins](https://avatars.discourse-cdn.com/v4/letter/a/35a633/32.png) [@AlexMartins](https://www.trainerroad.com/forum/u/AlexMartins)\ **Post date:** [November 8, 2023, 1:09pm UTC](https://www.trainerroad.com/forum/t/targeting-an-ftp-boost-to-300w/88109/8 "2023-11-08T13:09:07Z")
it’s not the question of suggesting z2 outside rides, it’s because that’s the only sustainable way. If you want to ride 15 hrs a week in high intensity indoor, go for it and burn yourself out within 2 months. 6-8 hr/wk is not enough for high goals, there’s no magical receipt. With that in mind, be creative and put 12/14 hrs a week in a sustainable way. Whatever works for you. ---
**Author:** ![svens](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/svens/32/118037_2.png) [@svens](https://www.trainerroad.com/forum/u/svens)\ **Post date:** [November 8, 2023, 1:29pm UTC](https://www.trainerroad.com/forum/t/targeting-an-ftp-boost-to-300w/88109/9 "2023-11-08T13:29:10Z")
Might be interesting to experiment with it during indoor season – push it unsustainable way high now and extend TTE sustainable way in coming spring (i.e. reverse periodisation). This is what I am planning myself actually to break through plateau. But also need to consider that frequent high-intensity workouts may compromise your immune system and throw you back again… ---
**Author:** ![AlexMartins](https://avatars.discourse-cdn.com/v4/letter/a/35a633/32.png) [@AlexMartins](https://www.trainerroad.com/forum/u/AlexMartins)\ **Post date:** [November 8, 2023, 1:32pm UTC](https://www.trainerroad.com/forum/t/targeting-an-ftp-boost-to-300w/88109/10 "2023-11-08T13:32:46Z")
For sure is doable, risky, but doable. I’m saying risky as it’s easy to go a bit harder than ideal, or neglect the recovery a bit and boom, you just realise you’re in a hole when it’s too late. ---
**Author:** ![svens](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/svens/32/118037_2.png) [@svens](https://www.trainerroad.com/forum/u/svens)\ **Post date:** [November 8, 2023, 1:35pm UTC](https://www.trainerroad.com/forum/t/targeting-an-ftp-boost-to-300w/88109/11 "2023-11-08T13:35:55Z")
Yeah, that’s for sure – during my 1st year I was on loop with SSBHV, knowing nothing about CTL/ATL etc. Progressed very nicely but during summer lost motivation twice. Looking back fitness graph, I was actually continuously in high-risk overtraining state for 6 months 🙂 ---
**Author:** ![Power13](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/power13/32/92171_2.png) [@Power13](https://www.trainerroad.com/forum/u/Power13)\ **Post date:** [November 8, 2023, 1:43pm UTC](https://www.trainerroad.com/forum/t/targeting-an-ftp-boost-to-300w/88109/12 "2023-11-08T13:43:25Z")
Pedal harder. 😉 ---
**Author:** ![AlexMartins](https://avatars.discourse-cdn.com/v4/letter/a/35a633/32.png) [@AlexMartins](https://www.trainerroad.com/forum/u/AlexMartins)\ **Post date:** [November 8, 2023, 1:44pm UTC](https://www.trainerroad.com/forum/t/targeting-an-ftp-boost-to-300w/88109/13 "2023-11-08T13:44:24Z")
That’s exactly the point, and that’s why z2 works. The likelihood for burning out is quite low, you can put more miles; and it’s mentally interesting as you can just ride for fun. Lets be honest, going outside, or even indoor, always following workouts steps, target power, etc. sometimes is annoying. I always insiste in this point, if you get up in the morning trying to avoid that hard workout because it’s a pain, you’re already in a hole, even if your CTL, FTP or whatever metric you want to use is telling you otherwise. Ride a bike must be a pleasure, not a painful task. ---
**Author:** ![svens](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/svens/32/118037_2.png) [@svens](https://www.trainerroad.com/forum/u/svens)\ **Post date:** [November 8, 2023, 1:57pm UTC](https://www.trainerroad.com/forum/t/targeting-an-ftp-boost-to-300w/88109/14 "2023-11-08T13:57:16Z")
Completely agree. Plus my own goals are long-distance discovery rides anyway, so I have already gotten Z1/Z2 in relatively big volumes (14-20h/w, + occasional up to 28h/w) 🙂 And thanks to acquired fatigue resistance, I hope to be ready to experiment higher frequency slightly more intense block. Whatever outcome is, it’ll be interesting… ---
**Author:** ![cnidos](https://avatars.discourse-cdn.com/v4/letter/c/0ea827/32.png) [@cnidos](https://www.trainerroad.com/forum/u/cnidos)\ **Post date:** [November 8, 2023, 2:43pm UTC](https://www.trainerroad.com/forum/t/targeting-an-ftp-boost-to-300w/88109/15 "2023-11-08T14:43:26Z")
The times I’ve comfortably had an FTP greater than 300w were: 1. When I first started structured training and did Zwift’s “Build Me Up” twice back to back. That only lasted a month or so though. 2. Once I had been riding for ~ \>10h a week consistently for the better part of a year. This has been more stable with the majority of fitness maintained even after like two months off training. My thought would be to take whatever volume you’ve been doing, and increase it. If you can find a way to do this without doing low-end work while also not burning yourself to the ground within a month or two then more power to you. Make sure you are anal-retentive about recovery if you try to do this by just doing lots of high-intensity stuff. Make sure you have time for more than a full-nights sleep every night, as your need for sleep will increase - especially after intense workouts. Make sure your workouts aren’t so late in the day that they impair sleep. Eat all the carbs, all the time. etc. And if you start feeling like garbage, being unable to sleep, having heavy sore legs all the time, a low mood, and start failing workouts that seem like they should be achievable on a regular basis… then don’t just try and push through it. ---
**Author:** ![WindWarrior](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/windwarrior/32/84679_2.png) [@WindWarrior](https://www.trainerroad.com/forum/u/WindWarrior)\ **Post date:** [November 8, 2023, 4:31pm UTC](https://www.trainerroad.com/forum/t/targeting-an-ftp-boost-to-300w/88109/16 "2023-11-08T16:31:57Z")
> [@JoeX](#): > > FTP history (peaks) > 2016 195 (one off) > 2017 230 > 2018 248 > 2019 254 > 2020 293 > 2021 274 > 2022 262 > 2023 266 Copied from Intervals.icu | Year | Peak eFTP | | --- | --- | | 2023 | eFTP 274w | | 2022 | eFTP 271w | | 2021 | eFTP 260w | | 2020 | eFTP 262w | | 2019 | eFTP 232w | | 2018 | eFTP 243w | | 2017 | eFTP 278w | | 2016 | eFTP 270w | | I’m with you on the goal, but would be happy with 20 minutes at 300W as it highly correlates with ability to routinely hang with A group on Wed night. In 2022 the 300w time was 5+ minutes, this year I pushed that out to 8+ minutes. Getting closer but seems so far!!! | | ---
**Author:** ![JoeX](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/joex/32/6640_2.png) [@JoeX](https://www.trainerroad.com/forum/u/JoeX)\ **Post date:** [November 8, 2023, 6:03pm UTC](https://www.trainerroad.com/forum/t/targeting-an-ftp-boost-to-300w/88109/17 "2023-11-08T18:03:48Z")
> [@schmidt](#): > > What plans did you do 2020? Not much early in the year, hit 272 mid July during Sustained Power and 293 at the beginning of Full Distance triathlon. Six week average bike TSS was 390 around the FTP test so I suppose one target _might_ be getting over 400. Patchy compliance to plan exposed through posting this ☺ | Week Commencing | Plan/Race | Bike TSS | | --- | --- | --- | | 3/2/20 | Olympic Tri Base 1 | 119 | | 10/2/20 | Olympic Tri Base 2 | 179 | | 17/2/20 | Olympic Tri Base 3 | 129 | | 24/2/20 | Olympic Tri Base 4 | 66 | | 2/3/20 | Olympic Tri Base 5 | 144 | | 9/3/20 | Olympic Tri Base 6 | 62 | | 16/3/20 | | 134 | | 23/3/20 | Sweet Spot Base LV II 1 | 101 | | 30/3/20 | IMVR.1 | 380 | | 6/4/20 | Sweet Spot Base LV II 3 | 286 | | 13/4/20 | Sweet Spot Base LV II 4 | 273 | | 20/4/20 | Sweet Spot Base LV II 5 | 366 | | 27/4/20 | Sweet Spot Base LV II 6 | 254 | | 4/5/20 | Sweet Spot Base MV I 1 | 214 | | 11/5/20 | Sweet Spot Base MV I 2 | 34 | | 18/5/20 | Sweet Spot Base MV I 3 | 403 | | 25/5/20 | Sweet Spot Base MV I 4 | 333 | | 1/6/20 | Sweet Spot Base MV I 5 | 392 | | 8/6/20 | IMVR11Olympic (Eastbourne substitute) | 337 | | 15/6/20 | IMVR12 70.3 | 496 | | 22/6/20 | IMVR13 Olympic | 368 | | 29/6/20 | Sustained Power Build 3 | 272 | | 6/7/20 | Sustained Power Build 4 | 257 | | 13/7/20 | Sustained Power Build 5 | 372 | | 20/7/20 | Sustained Power Build 6 | 500 | | 27/7/20 | Sustained Power Build 7 | 577 | | 3/8/20 | Sustained Power Build 8 | 304 | | 10/8/20 | Ironman Speciality 1 | 281 | | 17/8/20 | Ironman Speciality 2 | 456 | | 24/8/20 | Ironman Speciality 3 | 324 | | 31/8/20 | Ironman Speciality 4 | 292 | | 7/9/20 | Ironman Speciality 4 (rep) | 262 | | 14/9/20 | Ironman Speciality 5 | 295 | | 21/9/20 | Ironman Speciality 6 | 149 | | 28/9/20 | Ironman Speciality 7 | 171 | | 5/10/20 | Ironman VR Kona | 458 | ---
**Author:** ![WindWarrior](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/windwarrior/32/84679_2.png) [@WindWarrior](https://www.trainerroad.com/forum/u/WindWarrior)\ **Post date:** [November 8, 2023, 6:11pm UTC](https://www.trainerroad.com/forum/t/targeting-an-ftp-boost-to-300w/88109/18 "2023-11-08T18:11:44Z")
My 2020-2023 ftp increase was done under a coach, a lot of little experiments in the first 2 years, and with very little progression, except for slowly increasing volume up to just under 8 hours/week average in 2022. And very few intervals to go along with very little progression. 💯 🤣 ---
**Author:** ![JoeX](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/joex/32/6640_2.png) [@JoeX](https://www.trainerroad.com/forum/u/JoeX)\ **Post date:** [November 8, 2023, 6:59pm UTC](https://www.trainerroad.com/forum/t/targeting-an-ftp-boost-to-300w/88109/19 "2023-11-08T18:59:55Z")
I was also lifting pretty regularly that year. But it started interfering with my workouts so beginning of July I was squatting 5x5 65kg then I cut back to 30kg. On the day of the 293 test I squatted 5x5 47.5kg. ![IMG_4501](https://global.discourse-cdn.com/trainerroad/original/3X/5/a/5ae5703365f5bfcbbdceb4df74027f0ebdfbf9f1.jpeg) That’s about half my max, and I’ve tried to replicate the “magic squat” on ramp test days since and never got a boost since, so probably a red herring. I think at least once a week lifting is a good idea though, before a TR workout. Edit Hoping we’re not to focussed on covid year with no work and all play…but it looks like mid May to early August 12 weeks were the key so MV SSB and SusPB MV got me there with a fair dose of running and lifting not helping FTP. Sleep data is patchy, weight wise I was 7.5% lighter. ---
**Author:** ![hubcyclist](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/hubcyclist/32/14363_2.png) [@hubcyclist](https://www.trainerroad.com/forum/u/hubcyclist)\ **Post date:** [November 8, 2023, 8:00pm UTC](https://www.trainerroad.com/forum/t/targeting-an-ftp-boost-to-300w/88109/21 "2023-11-08T20:00:11Z")
vo2 blocks, and not whatever TR serves up. 6x3min, 7x3min, 5x4min, 4x5min, 6x4min, 5x5min, full gas. Profit, build TTE, do more vo2, repeat until you get to your goal ---
**Author:** ![WindWarrior](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/windwarrior/32/84679_2.png) [@WindWarrior](https://www.trainerroad.com/forum/u/WindWarrior)\ **Post date:** [November 8, 2023, 8:11pm UTC](https://www.trainerroad.com/forum/t/targeting-an-ftp-boost-to-300w/88109/22 "2023-11-08T20:11:13Z")
“Whatever elicits adaptations” which will depend on someone’s background, and enough recovery for it to work. [Next page](https://www.trainerroad.com/forum/t/targeting-an-ftp-boost-to-300w/88109.md?page=2)