Lactate Threshold & FTP

1. What Is the Lactate Threshold?

Imagine a car: as long as you’re driving without pushing the engine, everything runs smoothly.
But when you slam the accelerator, the engine starts to heat up.
Your lactate threshold is the point where your “engine” (your legs) really starts to burn.

• Before the threshold: you’re breathing easily, your legs are keeping up, and everything feels under control.
• After the threshold: your thighs are on fire, you’re out of breath quickly, and you have to slow down.

2. FTP: A Practical Way to Measure Your Threshold

FTP (Functional Threshold Power) is the average power you can sustain for one hour.
You might wonder why we’re talking about FTP—because it’s directly linked to your lactate threshold.
FTP ≈ your lactate threshold.
So the higher your FTP, the faster you can ride without blowing up!

3. Why Does It Matter?

Before jumping on the indoor trainer, let’s take a moment to understand why this training zone is the most efficient when it comes to making progress.
Here’s a clear breakdown of the benefits you’ll start noticing within just a few weeks!

Why train at threshold?	What it changes on the bike
Sustain effort for longer	You can climb a mountain pass or ride a time trial while holding high power for a long time.
Accelerate more often	You attack, you recover, you attack again.
Increase your FTP	Every watt gained = a little extra turbo
Less fatigue	You push back the burning sensation in your thighs (both in time and intensity)

You’ve got it: pushing your threshold means winning everywhere—in endurance, in acceleration, in comfort. Now, let’s move on to the question everyone is asking: how can you determine your threshold precisely?

4. How to Determine Your Threshold at Home?

Good news: you don’t need a lab to measure your lactate threshold. With just a simple indoor trainer (and ideally a power sensor), you can already get a reliable value.

Here are three methods, from the most common to the most accessible.

The 20-Minute Test:

Warm up for 15 minutes, then go all out for 20 minutes, maintaining a steady effort.
Multiply the average power during these 20 minutes by 0.95, which gives you your FTP.
If you prefer a shorter, more gradual estimate, try the Ramp Test instead.

The Ramp Test:

Warm up for 5 minutes. Then, increase the power by 20 watts every minute until you can no longer complete the full stage.
The last completed stage corresponds to your maximal aerobic power (MAP).

To estimate your FTP, multiply this power by 0.80.

No power meter? No worries: a heart rate monitor is enough for the maximal heart rate test.

The Max Heart Rate Test:

Warm up for 10 minutes.

The highest heart rate recorded is your max heart rate (which will serve as the basis for your zones: your threshold is between 92-96% of your max heart rate).

Then, increase your heart rate by 10 bpm every 2 minutes and hold on as long as possible.
When you feel you’re about to break, do a full sprint for 15-20 seconds.

Choose the method that works best for you, note your FTP or heart rate zone, and retest every 4 to 6 weeks: you’ll see your progress in black and white.

5. Easy-to-follow and Ultra Effective Indoor Workouts

Let’s get practical!
We’ll start easy! Here’s a “beginner special” workout plan to lay the foundation for your FTP without burning out.

Beginner FTP Workout:

Workout	Warm-up	Main Set	Cool-down
High Threshold	15’ progressive with 3 x 15” at 90% FTP and 45” recovery	2 blocks of 3 x 3 minutes at 95% FTP with 2’ recovery at 55% FTP 3’ extra recovery between the 2 blocks	5 minutes easy
Sweet Spot	15’ progressive with 3 x 15” at 90% FTP and 45” recovery	4 x 5 minutes at 88-92% FTP 3 minutes recovery between intervals	5 minutes easy
Pyramid	15’ progressive with 3 x 15” at 90% FTP and 45” recovery	2 – 3 – 5 – 3 – 2 – 3 – 5 minutes at 95 to 100% FTP and 3’ recovery between each	5 minutes easy

When these initial sets no longer push your heart rate as high as before, and you finish the blocks thinking, “I still had more in the tank,” it’s time to move on to the intermediate plan.

Intermediate FTP Workout:

Time to reach the next level!
These sessions slightly increase the duration of the blocks and target the threshold to boost your FTP without burning out.

Workout	Warm-up	Main Set	Cool-down
High Threshold	15’ progressive with 3 x 15” at 90% FTP and 45” recovery	5 x 5 minutes at 105% FTP 3 minutes recovery between intervals	5 minutes easy
Sweet Spot	15’ progressive with 3 x 15” at 90% FTP and 45” recovery	4 x 7 minutes at 88-92% FTP 3 minutes recovery between intervals	5 minutes easy
Pyramid	15’ progressive with 3 x 15” at 90% FTP and 45” recovery	3 – 5 – 7 – 5 – 3 minutes between 95 and 100% FTP and 4’ recovery between each	5 minutes easy

If you complete the intermediate workouts feeling in control (and with a smile), it’s time to raise the bar: on to the advanced formats.

Advanced FTP Workout:

Performance goal!
At this stage, we’re playing with the pros: longer blocks, intensities near the red zone, and “over-under” variations to learn how to manage lactate like a pro.

Workout	Warm-up	Main Set	Cool-down
High Threshold	15’ progressive with 3 x 15” at 90% FTP and 45” recovery	3 x 10 minutes at 105% FTP 10 minutes recovery between intervals	5 minutes easy
Pyramid	15’ progressive with 3 x 15” at 90% FTP and 45” recovery	5-10-15-10-5 minutes at 95% FTP 5 minutes recovery between intervals	5 minutes easy
Over‑Under	15’ progressive with 3 x 15” at 90% FTP and 45” recovery	5 x (2 minutes at 105% FTP + 2 minutes at 92% FTP + 2 minutes at 105% FTP) with 4 minutes recovery between each block	5 minutes easy

Plan one to two threshold sessions per week, alternate with easy rides, and watch your power soar month after month!

6. Why the Indoor Trainer Is Perfect

Riding indoors guarantees a perfectly controlled session, no matter the weather or time of day.

• Zero interruptions: No traffic lights or intersections; you stay right in the optimal intensity zone from the first pedal stroke to the last.
• Precision watts: In ERG mode, the indoor trainer locks in your target power; all you need to do is keep your legs moving.
• Express session: 60 minutes of ultra-quality, no wasted time—straight to the point.
• Total safety: No cars, no potholes, no pitch-black nights. It’s just you, the bike, and the workout.

7. Kinomap: Your Progression Tool

Kinomap turns a simple workout into an interactive journey and helps you stay precisely in the target zone.

• Choose your terrain: Opt for a steady climb and alternate 1 km at threshold, 1 km in recovery, or start one of the structured sessions mentioned above.
  
• Activate ERG mode: The resistance automatically adjusts to the target power.
  
• Ride clean: Smooth cadence, solid core, and the most consistent effort possible.
  
• Analyze the result: At the end, open the graph; if the curve remains stable around the targeted power and watts, mission accomplished!

8. Common Mistakes to Avoid

We progress faster when we know what not to do.

Here are the most common mistakes and how to avoid them:

• Too many intense sessions: Limit yourself to two “threshold or above” sessions per week to allow your body to recover.
  
• Skipping the warm-up: Always dedicate at least 10 minutes to prepare your muscles and cardio, or your legs will lock up.
  
• Neglecting hydration: Aim for 500 to 750 ml of water (or electrolyte drink) per hour, and even more indoors.
  
• Repeating the same session: Alternate sweet spot, high threshold, pyramid, over-under… variety keeps motivation up and accelerates progress.

Conclusion: A Higher Lactate Threshold is More Than Just More Watts

• Pedal comfort: The same “endurance” ride will feel easier.
  
• Tactical margins: You can launch an attack or follow others without burning out all your energy.
  
• Sustainable progress: By strengthening your base (threshold), you lay a solid foundation for higher intensities (VO₂max, sprint).

In short: regularly (and intelligently) training your threshold zone on the indoor trainer guarantees that you’ll ride faster, longer, and with less pain. So, plug into Kinomap, set your watts, and let lactate become your ally!

By Fanny Marre
Cycling, running and triathlon coach
fannymarre99@gmail.com

See previous coaching articles:
HOW DOES INTERVAL TRAINING ON AN EXERCISE BIKE BOOST YOUR CARDIO AND ACCELERATE WEIGHT LOSS?
HOW TO MANAGE YOUR EFFORT WITH THE FEELING SCALE (RPE)
MANAGE RECOVERY: THE KEY TO PROGRESS!