FTP Block with Race Efforts: 60-Minute Turbo Session

Session Overview

This structured 60-minute turbo trainer session combines sustained FTP-level blocks with short race-pace inserts to build both threshold power and neuromuscular speed in a single workout. It’s ideal for intermediate triathletes looking to sharpen their bike leg ahead of sprint and Olympic distance events in the race season.

What You’ll Need

  • Turbo trainer or smart trainer
  • Cycling computer or power meter (recommended)
  • Fan for cooling
  • Water bottle — at least 750ml

Warm-Up (12 minutes)

Begin with 8 minutes at Zone 2 (55–65% FTP), gradually increasing cadence to 90 rpm. Then complete 4 x 30-second openers at 110% FTP with 30 seconds easy between each. Finish with 2 minutes easy spinning at 85 rpm before the main set.

Main Set

Three blocks of sustained FTP riding with race-pace surges embedded. Each block is 12 minutes: 10 minutes at 95–100% FTP (threshold) with two 30-second race-pace inserts at 110–120% FTP. Rest 3 minutes easy Zone 2 between blocks.

  • Block 1 (12 min): 4 min FTP → 30 sec race pace → 4 min FTP → 30 sec race pace → 3 min FTP
  • 3 min easy between blocks (Zone 1–2, spin out legs)
  • Block 2 (12 min): Same structure as Block 1
  • 3 min easy
  • Block 3 (12 min): Same structure — push harder on the race-pace surges than Blocks 1 and 2

Cool-Down (6 minutes)

Spin easy at 80–90 rpm in Zone 1 for 6 minutes with progressive reduction in resistance. Keep cadence up to flush the legs and begin recovery. Stretch your glutes, hip flexors, and calves off the bike immediately after.

Coaching Notes

  • If you don’t have a power meter, target RPE 7–8/10 for FTP blocks and 9/10 for race-pace surges
  • Common mistake: going too hard in the first block — pace yourself so Block 3 is your strongest
  • Scale easier: drop race-pace inserts to 20 seconds and extend FTP effort to fill the time
  • Scale harder: add a 4th block or extend each FTP block to 15 minutes
  • Drink every 10 minutes — even 60 minutes on the turbo can cause significant dehydration

Training at your own risk. The information provided is for general guidance only and is not a substitute for professional medical advice. Please consult a doctor before starting any new exercise programme, especially if you have any pre-existing health conditions.