How I Increased My FTP by 24 Watts in 6 Weeks Without Adding More Training Time

The Climb (#146)

Six weeks ago, my FTP sat at 240 watts. Last weekend, I held 274 watts for 20 minutes—without even doing a formal test. That was the moment I knew my training was working. Not because I felt fresher, but because I could finally hold power that used to break me. (Check out my data here)

I’m now at the end of Week 6 of the Cycle Lean 8-Week Programme, and everything has started to click.

The Turning Point

Midweek, I hit a breakthrough session: three 10-minute intervals at 250 watts with 3-minute recoveries. It felt strong but controlled, like I’d unlocked a new level of endurance.

At the weekend, I jumped on the Wattbike for a 2-hour ride with two 20-minute efforts. The goal was to hold 260 watts.

First 20 minutes? Comfortable.
Second one? I decided to test what was really there.

I aimed for 4 watts per kilo and finished with 274 watts for 20 minutes. That gave me a new one-hour power PB of 231 watts and an updated FTP of 264 on TrainingPeaks.

The best part? I trained less this week—only 5 hours and 98 miles due to work—and still got stronger.

That’s the real win.

Because it proves what I tell my riders every week: it’s not about doing more, it’s about doing better.

What Changed

My strength work has improved too.

Heavier lunges, stronger legs, and better posture on the bike. My body composition is shifting—the mirror shows it even when the scale doesn’t. That’s why I always remind clients to track weekly averages, not single weigh-ins.

Six weeks of consistency, recovery, and smart structure have created serious momentum. And now, heading into the final two weeks, I’ll test again to lock in those gains before rolling into the new year.

How You Can Do the Same

If you want to increase your FTP, lose weight, and feel stronger on the bike—without adding hours of training—here are the key actions that worked for me and my riders:

1. Focus on quality over quantity.
Two to three well-structured interval sessions per week are more effective than piling on endless junk miles.

2. Strength train twice per week.
Prioritize compound lifts like squats, lunges, and deadlifts to build cycling-specific power and improve posture.

3. Track recovery as carefully as you track rides.
Sleep, nutrition, and stress management are the foundations of performance. Recovery drives adaptation.

4. Use weekly weight averages instead of single weigh-ins.
Daily fluctuations mean nothing. Weekly trends tell the real story.

5. Stay consistent for at least six weeks.
Your body needs time to adapt. The magic happens when training, recovery, and nutrition align for more than a few days.

Ready to Start Your Own Transformation?

Registration is now open for the January Cycle Lean Project, an 8-week group coaching programme designed to help cyclists over 40 lose weight off the bike and ride stronger on it.

This January intake includes structured cycling sessions, strength training, nutrition guidance, and community accountability to keep you consistent.

If you’d like early access and first dibs on our Black Friday offer, send me a quick message and I’ll send you all the details before it goes public.

Whenever you're ready, here are the ways I can help you:

The Cycle Lean Blueprint: This comprehensive, all-in-one product is everything you need to shed kgs and ride faster.
The Cycle Lean Collective: Get ready to transform your fitness journey with our new and improved 1-2-1 coaching programme.

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