Key Takeaways
- FTP represents the highest power you can sustain for approximately 1 hour
- The 20-minute test multiplies average power by 0.95 to estimate FTP
- Training zones based on FTP help optimize workout intensity
- W/kg (watts per kilogram) is the key metric for climbing performance
- Retest FTP every 4-8 weeks to track fitness improvements
What Is FTP (Functional Threshold Power)?
Functional Threshold Power (FTP) is the maximum average power output you can sustain for approximately one hour. It's the gold standard metric for cycling performance and training, developed by Dr. Andrew Coggan as part of his power-based training methodology.
FTP represents your anaerobic threshold - the point where lactate begins to accumulate faster than your body can clear it. Training at or near this intensity builds endurance and increases your sustainable power output over time.
How to Test Your FTP
20-Minute Test (Most Common)
The standard FTP test involves a 20-minute all-out effort after a proper warm-up. Your FTP is calculated as 95% of your 20-minute average power. This accounts for the fact that you can sustain slightly higher power for 20 minutes than for a full hour.
FTP = 20-minute Average Power x 0.95
8-Minute Test
An alternative for those who struggle with pacing a 20-minute effort. Perform two 8-minute all-out efforts with recovery between. Your FTP is 90% of the average of both efforts.
Ramp Test
A progressive test where power increases every minute until failure. FTP is estimated as 75% of your highest 1-minute average power. Popular on indoor training platforms like Zwift and TrainerRoad.
Understanding Power-to-Weight Ratio (W/kg)
Watts per kilogram is crucial for understanding cycling performance, especially for climbing. Here's how different W/kg values compare:
- 1.5-2.5 W/kg: Recreational/Beginner
- 2.5-3.0 W/kg: Fitness Enthusiast
- 3.0-3.5 W/kg: Amateur Racer
- 3.5-4.0 W/kg: Cat 3/4 Racer
- 4.0-4.5 W/kg: Cat 1/2 Racer
- 4.5-5.0 W/kg: Elite/Pro Continental
- 5.0-6.0+ W/kg: World Tour Professional
Training Zones Explained
Once you know your FTP, you can establish training zones for targeted workouts:
- Zone 1 (Active Recovery): Easy spinning for recovery between hard efforts
- Zone 2 (Endurance): Long, steady rides that build aerobic base
- Zone 3 (Tempo): Moderate intensity for improving efficiency
- Zone 4 (Threshold): Sweet spot training near FTP for maximum gains
- Zone 5 (VO2max): High-intensity intervals for cardiovascular capacity
- Zone 6 (Anaerobic): Short, hard efforts for power development
- Zone 7 (Neuromuscular): Sprint efforts for peak power
Frequently Asked Questions
Test your FTP every 4-8 weeks, or whenever you complete a structured training block. Testing too frequently can lead to mental fatigue, while testing too rarely means your training zones may not reflect your current fitness.
The 20-minute test is generally considered the gold standard when performed correctly. The ramp test is more repeatable but may overestimate FTP for some athletes. The key is consistency - use the same test method each time to track progress.
FTP varies widely based on genetics, training history, and body weight. For beginners, focus on your W/kg ratio. Starting at 2.0-2.5 W/kg is typical. With consistent training, most cyclists can improve to 3.0-3.5 W/kg within 1-2 years.
Yes! Indoor trainers (especially smart trainers with power meters) are excellent for FTP testing due to controlled conditions. Note that indoor FTP may differ from outdoor FTP by 5-10% due to cooling, road feel, and motivation factors.
FTP improves through consistent structured training. Key workouts include: threshold intervals (2x20 at 95-100% FTP), sweet spot training (90-94% FTP), and VO2max intervals. Combine these with adequate recovery and progressive overload for best results.