Hour of Power: 60-Minute Sustained FTP Bike Session

Session Overview

The Hour of Power is a classic test of functional threshold power — 60 minutes of continuous riding at the highest sustainable effort you can maintain without cracking. Unlike interval sessions, there is no relief between efforts. It builds genuine lactate threshold fitness and the mental durability that separates athletes on the bike leg of a race. One of the most effective single-hour sessions a triathlete can do.

What You’ll Need

  • Turbo or smart trainer (Wahoo KICKR, Tacx Neo, or similar)
  • Power meter (ideal) or heart rate monitor
  • Cycling computer or phone for pacing data
  • Fan — essential for this session
  • At least 750ml water

Warm-Up (10 minutes)

10 minutes easy Zone 1–2 at 85–95 RPM. At minutes 7 and 9, include one 30-second push to 90% FTP to prime your legs without fatiguing them. Starting the main effort cold will cost you 10–15 watts in the opening minutes — the warm-up is not optional.

Main Set

60 minutes continuous at 95–105% of your FTP. Without power data, target Zone 4 heart rate (85–92% of max HR) and RPE 7.5–8.5 out of 10. The goal is a constant, sustainable effort — not a fast start that fades. Break it mentally into three 20-minute blocks.

  • Minutes 1–20: Settle into rhythm — target 95% FTP. Resist the urge to push harder; the effort will come to you
  • Minutes 21–40: Find your groove — this should feel hard but controlled; hold exact power or HR target
  • Minutes 41–60: The deciding phase — dig into reserves. If power is holding, lift to 100–105% FTP for the final 10 minutes

Cool-Down (10 minutes)

10 minutes easy Zone 1 at low resistance. Let heart rate drop below 120bpm before stopping. Stretch quads, hip flexors, and lower back immediately — the sustained aero position accumulates stress quickly.

Coaching Notes

  • Record your average watts for the 60 minutes — multiply by 0.95 for a conservative FTP estimate
  • Common mistake: going out at 105% FTP and fading badly after 30 minutes, ruining the training stimulus
  • To make it easier: target 90% FTP throughout rather than 95–100%
  • To make it harder: aim for a negative split — 95% FTP for minutes 1–30, then 105% for minutes 31–60
  • Heart rate will naturally drift upward during the effort (cardiac drift) — this is normal; use power as your primary metric

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.