Welcome back. Most triathletes treat FTP like a video game stat: hammer enough threshold intervals, and the number magically climbs.
The uncomfortable truth? Without a deep aerobic foundation, those sessions deliver diminishing returns—and often leave you stalled or overcooked.
A higher FTP isn’t just bragging rights on Strava. It means holding higher watts longer on the bike, arriving fresher off T2, and having gas left to run down the competition. Skip the base, and you’re leaving free speed on the table.
Here are five proven ways to level it up, backed by expert coaching insight:
Don’t skip Zone 2 endurance rides. These “easy” rides build mitochondrial density and teach your body to spare glycogen by burning fat. FTP is ~95% aerobic—Zone 2 is the highest-leverage work you can do.
Layer in sweet spot, threshold, and VO2 max sessions. Sweet spot (88-95% FTP) delivers big adaptations with less fatigue. Threshold teaches lactate tolerance. VO2 max raises your ceiling. Combine them progressively.
Get outside: hills or chain gangs. Gravity forces honest efforts, and group rides create natural intervals while sharpening bike handling.
Race time trials. Nothing replicates sustained FTP effort like pinning on a number. Club 10s or open events are perfect low-stakes testing grounds.
Treat the body, not just the bike. Strength work (squats, deadlifts, lunges), dialed nutrition, and genuine recovery turn good cycling training into great FTP gains.
Quick Splits
Lionel Sanders in bike action at 70.3 St George 2025 [Photo credit: Getty Images for IRONMAN]
Lionel Sanders + pros push the bike draft zone A massive cohort of full-distance pros, led by Sanders, is formally asking IRONMAN to cut the bike draft zone to 20m for fairness and safety. → Read here
Caroline Livesey eyes “insane” Scottish bike record. The endurance star has a wild 2026 planned, including a world-record attempt on two wheels. → Read here
Younger athletes & women driving growth. 2025 saw a “dynamic shift” in IRONMAN and Challenge participation, with the highest number of youth and female entries ever. Trend looks set to continue. → Read here
Jack Scott and Sara Page battled brutal winter conditions to shine in the Montane Winter Spine Challenger South. → Read here
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Coaches Corner - Zone 2 Deep Dive
Zone 2: The “Easy” Training Most Triathletes Skip (And Why That’s a Huge Mistake)
You know the type: smash every session at threshold, chase Strava KOMs, and wonder why you’re fried by race day.
The uncomfortable truth? Going hard all the time caps your potential. The real gains—the ones that let you hold higher watts longer, run off the bike fresh, and crush full-distance races—come from miles logged in Zone 2.
Zone 2 is that conversational pace where you can chat comfortably (the famous “talk test”). It’s typically 60-70% of max heart rate or 70-80% of FTP. Feels too easy? That’s the point.
Here’s why the pros (and the science) swear by it:
Builds a monster aerobic engine. Zone 2 skyrockets mitochondrial density—the powerhouses in your cells that produce energy. More mitochondria = better fat burning, sparing precious glycogen for when you actually need to burn.
Teaches your body to clear lactate like a pro. You produce less lactate at a given effort and recycle it faster. Translation: you can sustain higher intensities longer without blowing up.
Unlocks fat as fuel. Shift from carb-dependent to fat-adapted. Crucial for IRONMAN-distance racing, where glycogen stores run dry around mile 80-90 on the bike if you’re not efficient.
Faster recovery + injury resistance. Low stress on the body means you absorb hard sessions better and stack more quality volume over weeks/months. Pros do ~80% of training here for a reason.
Raises your ceiling for everything else. A stronger aerobic base lets you handle more threshold, VO2 max, and race-pace work without overtraining. Skip it, and those hard sessions deliver diminishing returns.
Zone 2 remains foundational for endurance performance, metabolic health, and longevity—even if some studies show higher intensities can drive similar mitochondrial gains faster in trained athletes. For most of us mortals, building toward race season? Zone 2 volume is non-negotiable.
Quick Take
If your easy days feel hard, you’re probably not in Zone 2. Slow down, stack the miles, and watch your race times drop. Your future self (crossing that finish line strong) will thank you.
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