What is FTP and why is it important for cyclists?

You may have seen the term FTP before when reading about training. In this article, we'll look at how to determine your FTP, what to do with that number, and how to improve your FTP. Also highlight why FTP is not always the best number to use as a guide to training effectively.

What does the term FTP stand for?

The English term FTP stands for Functional Threshold Power. This is a measurement of the power you can maintain for an hour, measured in watts. FTP is expressed in watts per kilo - the power produced divided by the weight of the cyclist. It's a nominal value based on the theory that you need more power to reach the same speed, and less as you lose weight - although that's not always the case when you take into account lean, aerodynamics and rolling resistance. FTP is one of the most widely used training metrics in cycling and is often used by coaches as a method and to determine training zones with the use of a power meter. Training apps for smartphones also regularly use FTP to set up workouts and training plans.

How do you determine your FTP?

Your FTP is determined based on the 20 minute test. First, you need a force meter. Next, you need a place where you can cycle for at least 20 minutes at a time. Ideally you could do a time trial of one hour, but that is not realistic for most riders. Instead, the standard procedure (and the option that works well for your first FTP test) is the following:

1. Calibrate your power meter
2. Warm up for 10 to 15 minutes
3. Cycle at full speed for 5 minutes
4. Followed by 10 minutes of gentle spinning
5. Finally, cycle at full speed for 20 minutes, at a pace that corresponds to your hardest steady effort. Make sure you can distribute your force consistently and therefore remain even.
6. Then cycle slowly for about 10 minutes to cool down.
7. Then take the average power of those 20 minutes of effort and multiply that by 0.95 to get your FTP. So: if you drive an average of 200 watts, your FTP is 190 watts.

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

What can you do with your FTP?

How do you know if you are getting fitter and faster? Because you beat your training buddy on a hill? Or because you improved your time in your local time trial? Measuring your FTP is like stepping on a scale - the number doesn't lie. There are a number of useful applications where you can use this.

Learn about your effort levels

The more you ride with a power meter, the better you will understand your capabilities. Are you starting a 20-minute climb? Let your cycling buddies inflate themselves for the first few minutes while you carefully spread your effort and ride your FTP.

Improve your performance

Knowing and measuring your FTP forces you to regularly do a relatively heavy workout. You drive at your maximum power more often. This allows you to drive more consistently and with fewer (unwanted) intervals.

Draw up a training plan

You can use your FTP as a guideline to draw up a training plan. First, measure your current assets. Then set your goal FTP.