Start with repeatability, not heroics
One repeatable session is more useful than one heroic day. RPE helps self-coached riders control effort when power or steady terrain is unavailable.
The best FTP session is not the one that proves the most. It is the one that creates useful work you can repeat.
Use the rides you already like
Rolling roads, climbs, and fast endurance rides can all work. Keep the hard work controlled instead of turning every surge into a smash.
- Rolling tempo: use repeated 8-minute blocks at RPE 7/10 with generous easy recovery.
- Climbing feel: use longer seated blocks, smooth cadence, and controlled pressure.
- Fast endurance: keep most of the ride comfortable and place two or three focused blocks in the middle.
A real Hank conversation
How do I improve my FTP with the kind of rides I liked doing when I was active and non injured?
Hank™To raise FTP while keeping it “fun-ride” flavored, make your moderate-hard rides revolve around steady, punchy efforts you can repeat week to week.
FTP responds best to consistent time near threshold, sweet spot and threshold, plus enough easy riding to stay fresh.
Today: 10 min easy warmup. Main set: 3 × 8 min strong-steady, RPE 7/10, with 4 min easy, or 2 × 12 min strong-steady with 5 min easy; stay smooth, seated, 85–95 rpm. Finish with a 5–10 min easy cooldown.
FTP responds best to consistent time near threshold, sweet spot and threshold, plus enough easy riding to stay fresh.
Today: 10 min easy warmup. Main set: 3 × 8 min strong-steady, RPE 7/10, with 4 min easy, or 2 × 12 min strong-steady with 5 min easy; stay smooth, seated, 85–95 rpm. Finish with a 5–10 min easy cooldown.
Hank™ asked whether the rider preferred steady grinding, hills and surges, or group-ride sprinting. The same goal works better when the session fits the rider.
How to place the session
Start with one focused quality session a week. Add easy riding around it and progress total controlled work before making intervals harder.
Use the current day, not a generic plan
RiseMove turns today’s context into Move, Build, Train, Recover, or Restore. Hank™ explains the call and helps you adapt it.