Welcome to FTP Power Lab. You've made a serious decision to train with structure and intent — here's how to get the most out of your membership.

Your Workflow

1. Start the Course — Work through the FTP Test Protocol & 4-Week Power Build in order. Each lesson builds on the last.

2. Execute the FTP Test — Follow the pre-test checklist and 20-minute protocol exactly. No improvising.

3. Set Your Zones — The course walks you through calculating your 7 power zones from your test result.

4. Train the Plan — Weeks 1-4 progress from sweet spot through threshold and VO2max work, ending with a taper and retest.

5. Use Coaching Chat — Post your power files, ask questions, flag problems. That's what it's for.

Ground Rules

• Follow the sequence. The lessons are locked in order for a reason.

• Don't skip the calibration lesson. Bad power data = bad training zones = wasted weeks.

• Post your test results in Coaching Chat after your FTP test. I'll review your zones.

• Recovery is training. The nutrition and fatigue management lessons aren't optional reading.

Your first move: open the course and complete Lesson 1. Let's build some watts.

You've been training for a year. You've done the base miles. You own a power meter. And yet your FTP hasn't moved in months.

Here's why — and what to do about it.

Mistake #1: Testing Wrong

Most cyclists either test too fresh (inflated number, zones too high, can't complete workouts) or too fatigued (deflated number, zones too low, not enough stimulus). Your test day protocol matters as much as the test itself.

The fix: Standardize your 48 hours before the test. Same taper, same meal timing, same warmup. Every time. Your FTP test is a scientific measurement — treat it like one.

Mistake #2: Living in Zone 3

Zone 3 — "tempo" — feels productive. You're sweating, breathing hard, legs are working. But it's a dead zone for FTP development. Too hard for aerobic adaptation, too easy for threshold stimulus.

The fix: Polarize your training. Easy days at Zone 2 (actually easy — you should be able to hold a conversation). Hard days at Zone 4-5 (actually hard — you should want to quit). The middle ground builds fatigue without building fitness.

Mistake #3: No Progression Model

Doing the same 2x20 at threshold every week isn't training — it's maintenance. Your body adapts and then plateaus. You need systematic overload: longer intervals, shorter rest, higher intensity, or more total work each week.

The fix: Follow a structured 4-week build that increases training stress week over week, with a taper and retest at the end to lock in gains.

---

These three mistakes account for 90% of the FTP plateaus I see in intermediate cyclists. Fix them and you'll start seeing numbers move again.

I built FTP Power Lab to solve exactly this: a structured test protocol, properly periodized 4-week build plan, and direct coaching to keep you honest. If you're done guessing, come train with structure.