When it comes to the world of cycling terms like watts per kilogram VO2 max and lactate threshold are commonly discussed as indicators of performance. Another important factor that often comes up in conversations among cyclists and coaches is FTP. What exactly is FTP? Why does it hold significance? What defines an FTP level? Let's explore these questions to gain insight into this aspect of cycling performance.
What Does FTP Mean?
FTP stands for Functional Threshold Power, which indicates the power output in watts that a cyclist can maintain over one hour without getting exhausted. Simply put, it's the power output you can sustainably produce for a duration - a key factor in determining your aerobic fitness and endurance capabilities.
FTP plays a role as a benchmark for setting training zones evaluating fitness development and shaping race tactics. It is commonly used as a basis for determining workout intensities with training zones represented as a percentage of FTP. For example "Zone 2" might correspond to 56 to 75% of FTP while efforts, at the "Threshold" level, might target 91 to 105% of FTP.
FTP plays a role as a benchmark for setting training zones evaluating fitness development and shaping race tactics. It is commonly used as a basis for determining workout intensities with training zones represented as a percentage of FTP. For example "Zone 2" might correspond to 56 to 75% of FTP while efforts, at the "Threshold" level, might target 91 to 105% of FTP.
How do you measure FTP?
FTP is typically determined using a test called the FTP test or Functional Threshold Power test. This test involves an effort lasting 20 to 60 minutes, where the cyclist tries to maintain the power output possible without going over their lactate threshold - a point where the production of lactate exceeds the body's ability to clear it.
Various protocols are available, for conducting an FTP test ranging from shorter 20-minute efforts to 60-minute tests. The common approach involves an all-out 20-minute effort with the average power from that session multiplied by 0.95 to estimate FTP. While FTP tests can be physically demanding they offer insights into an athlete's fitness level and act as a starting point for future training advancements.
Various protocols are available, for conducting an FTP test ranging from shorter 20-minute efforts to 60-minute tests. The common approach involves an all-out 20-minute effort with the average power from that session multiplied by 0.95 to estimate FTP. While FTP tests can be physically demanding they offer insights into an athlete's fitness level and act as a starting point for future training advancements.
What is a Good FTP?
Determining what qualifies as a "good" FTP is somewhat subjective and hinges on factors such as age, gender, training background, and competitive goals. Elite professional cyclists often have FTP values exceeding 5 watts, per kilogram (W/kg) allowing them to maintain speeds during races and time trials.
For those who enjoy cycling as a hobby or a passion having a Functional Threshold Power (FTP) can fall in the range of 2.5 to 4.5 watts per kilogram (W/kg) where higher numbers generally signal fitness and potential for performance. However, it's important to keep in mind that FTP is one aspect of the picture, and it's crucial to consider individual strengths, weaknesses, and goals when assessing overall progress.
What truly matters is not reaching a FTP number. Rather continuously improving compared to where you started. Whether your goal is conquering climbs excelling in paced criterium races or taking on endurance challenges focusing on gradual enhancements, FTP through structured training and smart progression can lead to notable advancements in your cycling abilities.
For those who enjoy cycling as a hobby or a passion having a Functional Threshold Power (FTP) can fall in the range of 2.5 to 4.5 watts per kilogram (W/kg) where higher numbers generally signal fitness and potential for performance. However, it's important to keep in mind that FTP is one aspect of the picture, and it's crucial to consider individual strengths, weaknesses, and goals when assessing overall progress.
What truly matters is not reaching a FTP number. Rather continuously improving compared to where you started. Whether your goal is conquering climbs excelling in paced criterium races or taking on endurance challenges focusing on gradual enhancements, FTP through structured training and smart progression can lead to notable advancements in your cycling abilities.