Killer training sessions to skyrocket your cycling fitness — the ultimate intervals to build your FTP

Do you want to get faster on the bike, drop your mates or set a PB on a local segment? Well, we have some good and bad news for you. The bad news is that the most effective way to get quicker on the bike is still with plenty of good old-fashioned graft... but the good news is that we’ve got four killer sessions to get you riding faster than ever in no time. Let’s get into it...

Historically, if you wanted to get faster at cycling then you’d have to spend more time in the saddle. However, as technology and knowledge has advanced, it’s become clear that you can fast-track some of your gains by training smarter.  

Take a look at the fastest riders in the world right now. They don’t spend their whole winters mile-munching on the road like pros of old. The likes of Van der Poel and Van Aert are instead doing high-intensity cyclocross races, and Tom Pidcock is probably riding off a cliff on his mountain bike. 

Our plan here is to channel some this off-road intensity with 191 grams of Italian-made pedal tech to boost cycling performance. 

To help execute the sessions and track progress, the Assioma dual-sided power pedals will be used. Power meters have become the gold standard in 21st-century training, and recently, they’ve become much more affordable. 

The Favero Assioma Pro MX-2 pedals, for example, starting at £330, feature a pedal-based design that allows for easy transfer between bikes. For those interested in learning more, click here for the full review, but spoiler alert, they did very well and are one of the very few products to have ever scored a perfect 10/10 across road.cc, offroad.cc and ebiketips.  

Session 1: Over/unders

The first session focuses on over/unders, where the goal is to perform intervals just under and just over FTP, after a warm-up. For those unfamiliar, FTP (Functional Threshold Power) is the maximum number of watts a rider can sustain for one hour at a max effort. There’s no need to manually zero the power meter or do a temperature offset, as it handles all of that automatically.

This session is designed to help train the body to recover while still riding at a decent pace. For example, the over-FTP efforts simulate riding up a climb at above FTP to keep up with your so-called mates, while the efforts below FTP simulate recovering in the wheels as the group continues to push over the top. The benefit of doing this with a power meter is that as long as the zones are set correctly, all of the intervals can be completed at the same power, preventing you from going too hard or too easy. 

It's reassuring to know that all the data is being accurately recorded by our power pedals, ready to analyse after the session. In fact, these pedals can measure to a very impressive accuracy of +/- 1%, regardless of external conditions, and they even work perfectly with oval chainrings.

Although this session is definitely challenging, the idea of an over-under session is to avoid being so dead that you can’t ride or go up and down the stairs the next day. Consistency is key for improvement on the bike and a power meter can seriously help with that. 

Session 2: High-intensity surges

The next session focusses on high intensity surges aimed at developing more power. While you might not think that you want to be good at sprinting, there’s plenty of evidence to show that strength training can also improve steady-state efforts. 

For this session, the pedals are being switch to a mountain bike, as the conditions are quite grim, and it’s nearly impossible to go mountain biking without incorporating some high-intensity surges. The good news is that the pedals are easy to install – no wires or plugs – just bolt them on like any other pedals. Plus, they are fully compatible with your currently SPD cleats too. 

The high power intervals planned are around 20 seconds in a low gear, with easy riding in between to ensure full recovery before the next surge. While 20 seconds may not sound long, it’s enough to make those muscles burn!

There’s some scepticism about using power meters off-road, especially in wet conditions, but these Favero pedals have proven to be incredibly durable: “holding up like a Nokia”, according to Jamie. They are water-resistant, so it doesn’t matter if a puddle turns out deeper than expected, and they’ve also taken a fair few rock strikes without affecting their accuracy. 

Much of the durability comes from the fact that all the electronics – such as the strain gauges and battery – are housed inside the spindle. This design makes the pedals less vulnerable to impacts and also means that the aluminium pedal body can be replaced when it wears out for just 60 euros, ensuring the power meter can be used for years to come. One other cool feature is that the Assiomas even track how long you spend out of the saddle during a ride. 

Session 3: Cadence drills (strength and leg speed)

Session number three is a slightly easier one, serving as a helpful reminder that not every ride needs to be hard – even when training for a race. Balancing effort levels is key to maintaining a sustainable training routine. 

With a power meter, even easy rides offer opportunities for training gains. On an easy ride, the focus can shift to refining the finer details of cycling technique. One key aspect is left/right balance, as many cyclists experience an imbalance caused by factors such as previous injuries, inflexibility or bad habits. Sometimes imbalances can become more noticeable during easier riders, making these sessions an ideal time to address the issue. Efforts to correct these habits can lead to more efficient pedalling. 

Another key focus is the smoothness of the pedal stroke, and Favero has an innovative pedal smoothness feature which helps ensure that power delivery is consistent and efficient rather than stomping on the pedals wildly. By maintaining a smooth pedal stroke and applying the power throughout a significant portion of the pedal rotation, the load is distributed across different muscle groups, potentially enhancing the ability to sustain power. This feature makes professional-level training accessible to all riders. 

The final aspect to focus on is cadence, which is simplified with the built-in cadence sensor in the pedals. It’s important to avoid completing these sessions at a very low cadence, as this can put unnecessary strain on the legs even if the heart rate remains low. Generally a cadence of around 90 rpm is recommended, but this will vary from person to person. 

Session 4: Leg openers

The final session is one to do before a race or a big ride that you want to perform your best at. The purpose is to loosen up your legs and prime them for the following day without taking too much out of them.

The session focuses on getting your blood flowing, clearing out any lactic acid, and preparing your body and lungs for intense effort, so it doesn’t come as a complete shock to the system during the main event. 

Start with some steady riding for about 15 minutes and then carry out a 10-minute ramp, starting at Zone 2 power and gradually increasing to your FTP. Follow this with a few high-cadence surges to elevate your heart rate without overtaxing your legs. To finish, include a proper cool-down, which is especially important to avoid waking up the next day feeling as though you’ve just ridden a Grand Tour. 

Lastly, don’t forget to charge the power meter pedals. These pedals are designed and manufactured in Italy, which Favero says is for better battery quality control. The result is a claimed battery life of at least 60 operational hours, and inside the spindle is a rechargeable battery that you can top up using a magnetic clip from a power pack. 

Which of these sessions are you going to try first? Let us know in the comments section below.