What is Functional Threshold Power?
Functional Threshold Power (FTP) represents your ability to sustain the highest possible power output over 45 to 60 minutes, depending on whether you’re a trained athlete or not. As a result 95% of the 20 minute average power is used to determine FTP.
Why measure FTP?
Regular assessments of your FTP give you an indication of whether you are improving your performance. Plus, FTP provides a good ‘benchmark’ on which to base cycling-specific training zones.
How to measure your FTP
The best way to measure your FTP is with a 20 minute test on the Wattbike. Once you’ve completed the 20 minute test, note your average power and average heart rate.
Tip 1: Make sure you start the 20 minute test at an intensity you can sustain throughout but also one that allows you to give maximal effort. The above image shows an even well-paced 20 minute test.
Calculating your FTP
Your FTP score is calculated using 95% of your average power across your 20 minute test.
FTP training zones defined
Once you have calculated your FTP score, you can use this as a base for your training zones:
|Zone 1||Active Recovery||< 55|
|Zone 4||Lactate Threshold||91-105|
|Zone 6||Anaerobic Capacity||121-150|
You can improve your FTP score by following one of our structured training plans.