FTP (Functional Threshold Power)
Understanding Functional Threshold Power and how to use it in training.
What is FTP?
Functional Threshold Power (FTP) is the highest power output you can sustain for approximately one hour. It's a key metric for cyclists because it represents your aerobic threshold.
How to Find Your FTP
The most accurate way is a 20-minute time trial, then multiply by 0.95 (95% of the 20 minute value). You can also estimate it from a recent race or hard effort.
Using FTP in Training
FTP is used to calculate your training zones, which help you structure workouts at the right intensity for your goals. It is important to note that the "FTP" everyone refers to is just a number for setting training zones. No one actually rides an hour to rest FTP. All of the accepted methods for power zones rely on your 20 minute test (or variations of testing like a ramp test or 2x8 minutes).