Functional Threshold Power (FTP) is a key indicator in the world of cycling, used by cyclists and coaches to assess performance, fitness, and to create tailored training plans. In this article, we will delve into what FTP is exactly, its importance, how to measure and improve it, as well as benchmark values for cyclists.
What is Functional Threshold Power ?
FTP, or Functional Threshold Power, represents the maximum average power a cyclist can sustain for one hour. Measured in watts, it is often considered the “Holy Grail” of cycling performance, providing a standardized measure of a cyclist’s endurance and power.
What is FTP used for in cycling?
Evaluate progress
It allows for comparing individual performances over time. It is an excellent tool for measuring progress.
Compare athletes
It also allows for comparing multiple cyclists with each other. However, it is important to consider each cyclist’s weight and compare the results in “watts per kilogram” (W/kg). For example, on a climb, if a 75kg cyclist produces 225 watts (3W/kg), a 60kg cyclist would only need to produce 180 watts to maintain the same pace (3W/kg).
Optimise Training
FTP helps define specific intensity zones for training, allowing cyclists to target and improve specific aspects of performance.
– Zone 1: Active Recovery (< 55% FTP)
– Zone 2: Endurance (56% to 75% FTP)
– Zone 3: Tempo (76% to 90% FTP)
– Zone 4: Lactate Threshold (91% to 105% FTP)
– Zone 5: VO2 Max (106% to 120% FTP)
– Zone 6: Anaerobic Capacity (121% to 150% FTP)
– Zone 7: Neuromuscular Power (> 150% FTP)
By knowing their FTP, cyclists can tailor their training plans to maximize efficiency and progress. This allows them to work on different intensity zones, identify strengths and weaknesses, and train more precisely.
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How to measure your FTP?
There are several methods to measure FTP, the most popular being:
- 20 minutes Test
After an appropriate warm-up, the cyclist performs a maximal effort for 20 minutes. FTP is then estimated at 95% of the average power maintained. To do this, you need to find a circuit where you won’t be hindered by traffic and without descents to avoid skewing the measurement.
Example: If your average power over 20 minutes (CP20) is 300 watts, your FTP is estimated to be 300 x 0.95 = 285 watts. - 1 hour Test
Technically, this is the most accurate method for measuring your maximum average power over one hour. However, it is almost never used by cyclists for several reasons:First, you need to find a circuit or a climb that allows for an uninterrupted one-hour effort. This is not always easy depending on where you live. Second, a one-hour test requires a very high level of physical and mental commitment, making it difficult to perform regularly to measure progress. Third, the reliability of a 20-minute test, adjusted to 95%, is so close to the data observed over one hour that there is no significant advantage to undertaking a full hour-long test.
- Using a training software
Many training devices and applications offer the possibility to measure FTP as part of integrated programs or tests. Whether you are using Zwift or Garmin Connect, these applications continuously estimate your FTP by taking into account your best 20-minute power output.
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How to Improve Your Functional Threshold Power? Here Are 5 Key Exercises:
To improve Functional Threshold Power (FTP), cyclists should incorporate various types of training that target power, endurance, and efficiency. Here are five specific exercises that can help increase FTP:
1. Sustained Effort Intervals
Description: This exercise involves performing intervals at an intensity close to your current FTP to improve the ability to maintain intense efforts for longer durations.
Execution: After a 15-20 minute warm-up, complete 2 to 3 intervals of 10 to 20 minutes at 90-100% of your FTP, with 5 to 10 minutes of easy recovery between each interval.
2. Intensity Pyramid
Description: This session aims to improve effort management at various intensities, enhancing muscular endurance and recovery.
Execution: After a warm-up, start with 1 minute at high intensity followed by 1 minute of rest. Increase the effort interval by 1 minute each time up to 5 minutes, then decrease the pyramid (4 minutes of effort, 1 minute of rest, etc.).
3. Sweet Spot Training
Description: Sweet spot workouts are done at 85-95% of FTP. They are effective for increasing FTP without the total exhaustion associated with efforts at 100% FTP.
Execution: Include 20 to 30-minute blocks at your sweet spot during a longer ride, ensuring sufficient recovery between efforts.
4. Over-Unders
Description: This exercise helps develop the ability to handle intensity variations, simulating the changes in pace during races or group rides.
Execution: After a warm-up, perform 10-minute sets where you alternate 1 minute at 105% of your FTP (over) and 1 minute at 95% of your FTP (under).
5. Long Steady Rides
Description: Long steady rides help develop endurance and the ability to maintain a stable power output over long periods.
Execution: Plan a long ride of 3 to 4 hours at 70-75% of your FTP, maintaining a constant effort without spikes in intensity.
Regularly integrating these exercises into a well-structured training program can lead to significant improvements in FTP.
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What is a good FTP ?
Functional Threshold Power (FTP) varies considerably among cyclists, influenced by numerous factors such as training level, age, gender, and individual physiological characteristics. Here are general benchmark values for different levels of cyclists:
Professional Cyclist FTP
– Male professional cyclists can have an FTP ranging from 5.5 to 6.0 watts per kilogram of body weight (W/kg) or more. This translates to absolute values often exceeding 400 watts for athletes weighing around 70-75 kg.
– Female professional cyclists typically have FTP values in the range of 4.5 to 5.5 W/kg, with absolute values exceeding 300 watts for athletes weighing about 60 kg.
Amateur Cyclist FTP
– A high-level amateur male cyclist can expect to have an FTP around 3.5 to 4.5 W/kg, equating to absolute values of 250 to 350 watts for someone weighing between 70 and 75 kg.
– For high-level amateur female cyclists, FTP can range from 3.0 to 4.0 W/kg, with absolute values between 200 and 250 watts for an athlete weighing about 60 kg.
Novice Cyclist FTP
– Novice male cyclists may start with an FTP around 2.0 to 3.0 W/kg, meaning absolute values of 140 to 210 watts for an individual weighing 70 kg.
– A novice female cyclist may have an FTP of 1.8 to 2.8 W/kg, translating to absolute values of 110 to 170 watts for someone weighing 60 kg.
It is important to note that these values are indicative and can vary based on multiple factors. FTP is a performance evaluation tool that should be personalized and adjusted according to each cyclist’s specific goals, and not used as a strict comparison with others.
The Origine team is composed of experts, cycling enthusiasts, and practitioners in all disciplines (road, gravel, cross-country, bikepacking, ultra-distance, DH, etc.). The articles written by the Origine team aim to inspire, advise, and inform you to support you in your cycling practice.
