What is FTP and why is it important for cyclists?

You may have come across the term FTP quite often when reading about training. In this article, we’ll look at how to determine your FTP, what you can do with that number, and how to improve it. We’ll also explain why FTP isn’t always the best metric to use as a guide for effective training.

What does FTP stand for?

The English term FTP stands for Functional Threshold Power. It’s a measure of the power you can sustain for one hour, expressed in watts. FTP is expressed in watts per kilo — the power produced divided by the rider’s body weight. It’s a nominal value based on the theory that you need more power to achieve the same speed, and less if you lose weight — although that isn’t always the case when you take gradient, aerodynamics, and rolling resistance into account. FTP is one of the most widely used training metrics in road cycling and is often used by coaches as a method for setting training zones with a power meter. Smartphone training apps also regularly use FTP to set up workouts and training plans.

How do you determine your FTP?

Your FTP is determined using the 20-minute test. First, you need a power meter. Then you need a place where you can ride continuously for at least 20 minutes. Ideally, you could do a one-hour time trial, but that’s not realistic for most riders. Instead, the standard procedure (and the option that works well for your first FTP test) is as follows:

1. Calibrate your power meter
2. Do a 10 to 15-minute warm-up
3. Ride flat out for 5 minutes
4. Followed by 10 minutes of easy spinning
5. Finally, ride flat out for 20 minutes at a pace that matches your hardest steady effort. Make sure you pace your power evenly so you can stay consistent throughout.
6. Then ride easily for about 10 minutes to cool down.
7. Then take the average power from that 20-minute effort and multiply it by 0.95 to get your FTP. So: if you average 200 watts, your FTP is 190 watts.

The most important thing is to make the test repeatable so you get consistent results.

What can you do with your FTP?

How do you know if you’re getting fitter and faster? Because you dropped your training buddy on a climb? Or because you improved your time in your local time trial? Measuring your FTP is a bit like stepping on the scales — the number doesn’t lie. There are several useful ways you can use it.

Learn about your effort levels

The more often you ride with a power meter, the better you’ll understand what your capabilities are. Starting a 20-minute climb? Let your riding buddies blow themselves up in the first few minutes while you pace your effort carefully and ride at your FTP.

Improve your performance

Knowing and tracking your FTP pushes you to do a relatively hard workout on a regular basis. You’ll spend more time riding at your maximum power. As a result, you’ll ride more consistently and with fewer unwanted surges.

Create a training plan

You can use your FTP as a guide when building a training plan. First, measure your current power. Then set your target FTP.