How to Increase FTP from 200w to 300w: A Coaching Strategy

TL;DR

Jumping FTP from 200 W to 300 W is a multi-year endeavour for most athletes. To do it, build a strong aerobic base, gradually increase training load, include targeted intervals (sweet-spot, threshold, over-unders, VO₂), integrate strength training, prioritise recovery/nutrition, and reassess often. Consistency and smart periodisation are key.

Understanding the Challenge & Setting Expectations

Before you dive in, here are some important considerations:

• Genetic ceiling & diminishing returns: As you become more trained, each extra watt of FTP becomes harder to gain. Going from 200 W to, say, 240 W is much easier (for many) than pushing from 260 to 300.

• Timeframe matters: This won’t realistically happen in a few months (for most). A 12- to 24-month structured plan is a better bet.

• Consistency beats extremes: As most coaches and scientific sources stress, consistency over months and years is the foundation for increasing FTP. (TrainerRoad)

• Multiple systems must improve: Your limit won’t just be your threshold power. VO₂ capacity, lactate clearance, muscular strength and fatigue resistance, and even aerodynamic/technical gains all play roles.

So with that in mind, here’s how to build toward increasing FTP from 200 to 300.

Roadmap to Increase FTP from 200 to 300

1. Build a solid aerobic base

Before attacking intervals, you need a robust aerobic platform. This includes:

• High volume of Zone 2 (endurance) work: Longer, lower-intensity rides help improve mitochondrial density, capillarity, fat metabolism, and base aerobic power. (TrainerRoad)

• Progressive volume ramp: Gradually increase your weekly hours / training load in controlled fashion, avoiding big spikes. (TrainerRoad)

• Patience: This phase might last several months before you feel ready for heavy interval focus.

  
  

2. Introduce and expand targeted intervals

Once the base is solid, start to incorporate workouts designed to raise FTP more directly.

A. Sweet-spot and “just below FTP” work

Intervals between ~88-93% of FTP (sweet spot) are excellent in the “middle ground” of stimulus vs fatigue. (cycling.favero.com)Typical workouts:

• 3 × 10 min at ~90% FTP, 5 min recovery between efforts. (TrainingPeaks)

• 3 × 15 min at ~90% FTP (or a bit above) with 8 min recovery. (TrainingPeaks)

• Build up to 2 × 20 min at or near FTP (or slightly under) with recovery between. (TrainingPeaks)

These help you accumulate “time at threshold stress” without excessive fatigue.

B. FTP / threshold intervals at 100% (or slightly above)

Once you’ve adapted to sweet-spot work for several weeks or cycles, begin doing efforts at or slightly above your FTP target.

• Example: 4 × 10 min at 100% FTP, 5 min easy spin recovery. (cycling.favero.com)

• Extend to 15 min or 20 min intervals as you improve. (cycling.favero.com)

These workout types specifically target the physiological systems that define your FTP (lactate threshold, sustainable power). (cycling.favero.com)

C. Over-under intervals (lactate clearance / “surge then recover”)

These are very powerful tools if used wisely. Over-unders alternate between slightly above FTP and slightly below FTP within the same interval, forcing your body to clear lactate during the “under” portion. (EVOQ.BIKE)

Examples:

• 2 min at ~105% FTP, then 2 min at ~95% FTP, repeated in a block

• 30/15 over-unders (30 sec above, 15 sec under)

• Descending or ascending over-under durations

These force your body to handle fluctuating loads around threshold and improve lactate tolerance and clearance. (EVOQ.BIKE)

D. VO₂ / high-end work

To support raising FTP, you also need to push your VO₂ system upward:

• Shorter, high intensities: e.g. 5 × 3 to 5 min at 110–120%+ FTP or VO₂ max effort, with recovery

• Incorporate occasionally, but not too often (due to fatigue)

• Use VO₂ work in specific blocks, not all the time

3. Strength training & neuromuscular work

Increasing FTP is not purely about cycling — muscular strength, neuromuscular recruitment, and even muscle mass (where appropriate) support higher sustainable power.

• Gym / weight training: 2 sessions per week (off-bike) with compound lifts (squats, deadlifts, lunges, hip hinge) focusing on moderate to heavy loads (3–8 rep range) can drive neuromuscular improvements. Some studies show 4–7% power gains from strength training. (Cycling Weekly)

• Low-cadence / high-torque drills: Pedalling at lower cadence (e.g. 60 rpm or less) in medium gear can force you to recruit muscle forcefully and build strength specific to the bike.

• Sprint / neuromuscular bursts: Short, maximal efforts (5–10 seconds) can help recruit fast fibers and improve muscle activation.

4. Periodisation, recovery & progression

You can’t simply jam all these workouts in every week. You need structure, rest, and progression.

• Block structure (e.g. 4–6 weeks): Build for 3–4 weeks of increasing workload, then take a recovery week (lower volume/intensity). Many training plans use a 3:1 workload to rest ratio. (Wahoo Forum)

• Progressive overload, without spikes: Add stress gradually. Don’t jump from 8h to 15h/week overnight.

• Deload / recovery weeks: Scheduled recovery is essential to gain from the training stimulus.

• Test / reassess FTP every 4–8 weeks: As your fitness improves, your zones shift, so you need to recalibrate. (TrainerRoad)

• Avoid overtraining: Too much intensity, too often, with insufficient recovery will backfire. (Red Bull)

5. Nutrition, recovery, sleep & other supports

Even perfect training won’t get you there if recovery, fueling, and lifestyle don’t support adaptation.

• Caloric balance & quality nutrition: Enough protein, carbs, and fat to support adaptation and recovery

• Hydration, electrolytes, micronutrients

• Sleep & stress management: Aim for consistent, quality sleep; reduce off-bike stressors

• Massage, foam rolling, mobility

• Monitoring for signs of overreach or fatigue

6. Realistic pacing toward 300 W

Here’s a sample high-level progression:

Phase	Duration	Focus	Example FTP Goal (hypothetical)
Base building	3–6 months	Volume, base endurance	200 → 230 W
Intro interval block	8–12 weeks	Sweet spot, threshold intervals	230 → 255 W
Mixed interval + vo₂ block	8–12 weeks	Over-unders, VO₂, strength	255 → 275 W
High specificity block	8–12 weeks	Longer FTP / threshold blocks	275 → 290 W
Final push & peaking	8–12 weeks	Maximal threshold, tapering	290 → 300 W+

Depending on your starting fitness, recovery ability, life stressors, and how well your body adapts, this could take 12–24 months or more. But if you execute smartly, the gains are possible.

Sample Weekly Structure (Mid-Level Phase)

Here’s a sample week during the “mixed-interval” phase (assuming you have 10–15 h/week available). Adjust to your available time and recovery capacity.

Day	Session Focus	Example
Monday	Recovery / easy spin	1–1.5 h Zone 1–2
Tuesday	Over-under workout	e.g. 4 × (4 min @ 105% FTP + 4 min @ 95%)
Wednesday	Endurance ride	2–3 h at Zone 2
Thursday	VO₂ / threshold mix	e.g. 5 × 4 min @ 110% FTP or 3 × 10 min at 100%
Friday	Rest / active recovery	Very light spin or off
Saturday	Long ride with intervals	e.g. 3–4 h + 2 × 20 min at Sweet-spot or threshold
Sunday	Tempo / sweet-spot ride	2 h at 88–93% FTP or progressive over-under block

You’ll cycle through blocks like this, then insert a recovery week reducing volume and intensity.

FAQs (Frequently Asked Questions)

Q: Is increasing FTP from 200 to 300 realistic?

A: It’s extremely ambitious. Some athletes may never quite hit 300 W depending on genetics, body size, training history, and recovery capacity. But moving from 200 → 260–280 is a more common long-term goal. Treat 300 W as a north star.

Q: How often should I test my FTP?

A: Every 4–8 weeks is common. Don’t test too frequently because you won’t give enough time for adaptation. Also, make sure you’re rested leading into the test.

Q: Should I prioritise volume or intensity?

A: Both matter. Early on, volume (aerobic base) is more important. As you advance, intensity (threshold, over-unders, VO₂) becomes more critical. But don’t neglect one for the other. (TrainerRoad)

Q: How much strength training is optimal?

A: 1–2 sessions per week is usually enough. You don’t want to fatigue your legs too much with heavy gym work when your bike sessions are important. The goal is neuromuscular support more than hypertrophy. (Cycling Weekly)

Q: What are common mistakes on the path to raising FTP?

A:

• Doing too many hard workouts and not recovering

• Spiking volume / intensity too fast

• Skipping strength or base work

• Neglecting nutrition, sleep, and recovery

• Failing to adapt when plateauing (i.e. repeating same workouts)

• Expecting linear gains

Final Thoughts & Call to Action

Raising your FTP from 200 W to 300 W is not a guarantee, and it’s not a quick fix. However, with structured planning, consistency, smart variation, and strong recovery support, you can significantly push your threshold higher than it is now.

Richard Keenlyside is a certified Triathlon Coach with extensive experience. For inquiries, please reach out via https://www.elitetricoaching.com/contact or email hello@elitetricoaching.com. Additionally, you can subscribe to the newsletter at Elite Tri Coaching at https://www.elitetricoaching.com