Guides
Cycling Training Guides: FTP, Zones and Your First Big Climb
FTP, zones, watts per kilo and how to prepare for a big climb.
Training with numbers isn't just for pros: all you need is one reference value and a set of zones to give every ride a purpose. That value is usually your FTP (functional threshold power), the watts you can hold for about an hour. If you don't have a power meter, heart rate does the same job with a little less precision.
These guides show you how to do an FTP test (the 20-minute test and the ramp test), how to read the result and how often to repeat it. Then we turn that number into a plan: training zones by power and by heart rate, with examples for a 220 W FTP and different heart rates, and how much time to spend in each zone to get faster without burning out.
The last guide applies it all to a concrete goal: your first big climb. How long it would take you based on your watts and your weight, how to pace yourself so you don't blow up in the first mile, what to eat and drink, and a week-by-week plan to get there with something in reserve.
To run the numbers, use the FTP and power zones calculator, the heart rate zones calculator and the watts per kilo calculator. If you already have a climb in mind, look it up in Climbs.
Guides on this topic
What Is FTP in Cycling and How to Do an FTP Test Step by Step
FTP is the power you can sustain for about an hour. You estimate it with a 20-minute test (95% of your average) or a ramp test (75% of your best minute), and it anchors all of your training.
Cycling Training Zones by Power and Heart Rate
Training zones split your effort into ranges based on your FTP or your threshold heart rate. With a 220 W FTP, zone 2 runs from 123 to 165 W; with a threshold heart rate of 160 bpm, from 130 to 142 bpm.
How to Prepare for Your First Big Mountain Climb on a Bike
A 6.2-mile (10 km) climb at 6% takes a little under an hour at 160 W for a 165 lb (75 kg) rider. The keys: show up with 6-8 weeks of base, start slow, run low gearing and eat before you get hungry.
Cycling Nutrition: How Many Carbs, How Much Water and How Much Sodium on the Bike
On rides of 1 to 2.5 hours, take in 30 to 60 g of carbs per hour; on rides over 2.5 hours, up to 90 g/h with glucose-fructose mixes. Drink enough to lose no more than 2% of your body weight, and replace sodium if you sweat a lot.
How to Climb Faster on a Bike: Watts per Kilo, Weight, Intervals and Technique
On a climb, your power-to-weight ratio is what counts. On the Alto del Naranco (4.2 miles at 6.2%), a 165 lb (75 kg) rider at 200 W takes 33 min 20 s; 15 W more brings that down to 31 min 13 s, and 7 lb less, to 32 min 15 s. Adding watts pays off more than losing weight.
Indoor Bike Trainers: Types, Accuracy, Noise and How to Train on One
A smart wheel-on trainer is the cheapest option and measures power to about ±5%; a direct drive trainer costs more, measures to ±1-2% and is quieter. A smart bike costs several times as much. For structured interval training, direct drive is the best buy.
How to Train for Your First Century Ride in 8 Weeks
If you can already ride 25-30 miles (40-50 km) comfortably, 8 weeks gets you to a metric century: three rides a week, a long ride that builds from 31 to 56 miles, and one recovery week. With 3,300 ft of climbing, 140 W gets you there in about 4 h 15 min of riding time.
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