The episode offers guidance on triathlon training, with a specific focus on understanding and utilizing FTP to improve performance. 

We delve into FTP, explaining what it is, how it's determined, and why it's important for training. FTP is the maximum power output an individual can sustain for about an hour and is key to setting training zones. Methods for measuring FTP are discussed, including lab testing (lactate threshold, gas exchange analysis) and estimation methods using heart rate (HR) and power. We provide examples of how to calculate training zones based on estimated FTP for both HR and power.