# Weight training and FTP

**URL:** <https://www.trainerroad.com/forum/t/weight-training-and-ftp/91038>\
**Category:** Training\
**Created:** [February 17, 2024, 2:38pm UTC](https://www.trainerroad.com/forum/t/weight-training-and-ftp/91038 "2024-02-17T14:38:51Z")\
**Posts on this page:** 1\
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**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:** [February 18, 2024, 6:57pm UTC](https://www.trainerroad.com/forum/t/weight-training-and-ftp/91038/19 "2024-02-18T18:57:08Z")

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Endurance gains in muscle are a result of increasing the number of mitochondria, and how well they can completely use and process oxygen+fuel. Think of mitochondria as “engines”

Strength training involves increases in muscle size / cross-sectional area, neural muscular coordination, and maximal force production.

Back on endurance, there are studies looking at adaptation froms three types of training:

- endurance rides or “long steady distance” (LSD)
- HIIT or high-intensity interval training
- SIT or sprint interval training

Here is a view of each and leg muscle adaptations:

 ![image](https://global.discourse-cdn.com/trainerroad/original/3X/2/a/2aa0d58dc31bdfbfec6c3b275de0dd51ba3fbf54.jpeg)

> **[Adaptations to Endurance and Strength Training](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5983157/)**
>
> The capacity for human exercise performance can be enhanced with prolonged exercise training, whether it is endurance- or strength-based. The ability to adapt through exercise training allows individuals to perform at the height of their sporting...

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