FTP in 30 Seconds
FTP = Functional Threshold Power
The maximum power (measured in watts) you can sustain for approximately one hour while cycling.
Think of it as your "cycling fitness score" - higher FTP means you can go faster for longer.
If you're new to cycling with power, FTP might seem like confusing jargon. But it's actually the most useful number for improving your cycling performance. This guide explains everything in simple terms, without the technical complexity.
Why FTP Matters
FTP Gives You Objective Fitness Measurement
Unlike heart rate (which varies with heat, caffeine, stress), power is consistent. Your FTP tells you exactly:
- ✅ How fit you are right now
- ✅ Whether your training is working
- ✅ How hard to ride in different workouts
- ✅ What pace to aim for in races/rides
- ✅ How you compare to other cyclists
Real Example: If your FTP increases from 200w to 220w, you know you've gotten 10% faster - regardless of how you "feel" on any given day.
Understanding Watts and Power
What Are Watts in Cycling?
Watts measure how much energy you're producing to move the bike forward. Think of watts like horsepower in a car:
Easy recovery ride
Moderate steady pace
Hard climbing effort
Key Point: Higher watts = more power = going faster (especially uphill or into headwind)
What Makes FTP Special?
FTP = Your Sustainable Power Ceiling
Everyone can produce different power for different durations:
Why One Hour? One hour is long enough to eliminate sprint power, but short enough to be sustainable. It represents your "metabolic ceiling" for steady efforts.
Typical FTP Values
FTP Ranges by Category
| Category | Male FTP | Female FTP | W/kg |
|---|---|---|---|
| Beginner | 150-200w | 120-160w | 2.0-2.5 |
| Recreational | 200-250w | 160-200w | 2.5-3.2 |
| Competitive | 250-300w | 200-240w | 3.2-4.0 |
| Expert | 300-380w | 240-300w | 4.0-5.0 |
| Professional | 380-450w+ | 300-360w+ | 5.0-6.5+ |
Important: Power-to-weight ratio (watts per kilogram) is more important than absolute watts for climbing and overall performance.
How to Test Your FTP
Equipment You Need
Power Meter Options:
- • Pedal-based (Garmin Vector, Favero Assioma)
- • Crank-based (Stages, 4iiii)
- • Spider-based (Quarq, SRM)
- • Smart trainer (Wahoo, Tacx, Elite)
Recording Device:
- • Garmin/Wahoo bike computer
- • Phone with cycling app
- • Zwift/TrainerRoad (indoor)
- • Any device that records watts
Budget Option: Smart trainers like Wahoo Kickr Core (~$600) provide accurate power measurement and can be used with free apps like Zwift Companion.
The 20-Minute FTP Test (Most Popular)
Step-by-Step Testing Protocol
Warm-Up (20 minutes):
- • 10 minutes easy spinning (100-150w)
- • 3×1 minute at moderate effort (200-250w)
- • 5 minutes easy recovery
Main Test (20 minutes):
- • Ride as hard as you can sustain for 20 minutes
- • Start conservatively - you should be able to finish
- • Increase effort slightly over the final 5 minutes
- • Record your average power for all 20 minutes
FTP Calculation:
FTP = Average 20-min Power × 0.95
Example: 250w average × 0.95 = 238w FTP
Why 95%? Most people can sustain slightly more power for 20 minutes than they can for a full hour. The 5% reduction accounts for this difference.
Using FTP for Training Zones
Power Training Zones
Zone 1: Active Recovery (0-55% FTP)
Easy spinning, conversation pace. Used for warm-up and recovery rides.
Example: If FTP = 250w, then Zone 1 = 0-138w
Zone 2: Endurance (56-75% FTP)
Aerobic base building, long steady rides. Most training volume happens here.
Example: If FTP = 250w, then Zone 2 = 139-188w
Zone 3: Tempo (76-90% FTP)
Moderate effort, "all day" pace. Comfortable but focused riding.
Example: If FTP = 250w, then Zone 3 = 189-225w
Zone 4: Threshold (91-105% FTP)
Hard, sustainable effort. Race pace for 30-60 minute events.
Example: If FTP = 250w, then Zone 4 = 226-263w
Zone 5: VO2max (106-120% FTP)
Very hard efforts, 3-8 minutes maximum. Used for high-intensity intervals.
Example: If FTP = 250w, then Zone 5 = 264-300w
Zone 6: Anaerobic (121%+ FTP)
Sprint power, 15 seconds to 2 minutes. Maximum sustainable efforts.
Example: If FTP = 250w, then Zone 6 = 301w+
Sample Beginner Training Plan
Week 1-4: Building Aerobic Base
3 Days Per Week:
- Monday: Rest or easy 30-45 min Zone 1-2
- Wednesday: 60-90 min Zone 2 ride
- Saturday: 90-120 min Zone 2 ride
Focus Goals:
- • Build aerobic fitness
- • Learn to ride at steady power
- • Increase time in saddle
- • Get comfortable with power meter
Common Beginner Mistakes
- 🚫 Testing too frequently: FTP changes slowly. Test every 6-8 weeks maximum
- 🚫 Training too hard too often: 80% of training should be easy (Zone 1-2)
- 🚫 Comparing absolute watts: Power-to-weight ratio matters more than raw FTP
- 🚫 Ignoring outdoor vs indoor differences: Outdoor FTP is often 10-20w higher
- 🚫 Obsessing over small changes: Focus on long-term trends, not daily fluctuations
Improving Your FTP
FTP Improvement Timeline
First noticeable gains
Typical beginner gains (6 months)
Realistic long-term progress
Key Training Elements:
- • Consistent base building (Zone 2)
- • Weekly threshold intervals (Zone 4)
- • Adequate recovery and sleep
- • Progressive overload over months
Frequently Asked Questions
Do I need a power meter to improve at cycling?
No, but it helps tremendously. Power meters provide objective feedback that heart rate and perceived effort can't match. You can improve without one, but progress is faster and more measurable with power data.
Is FTP the only important cycling metric?
No. Sprint power, VO2max, and endurance capacity all matter too. FTP is simply the most useful single number for training zones and steady-state performance.
Can I use FTP for running or other sports?
No, FTP is cycling-specific. Runners use similar concepts like lactate threshold pace or critical power, but the numbers aren't transferable between sports.
Next Steps
Your FTP Journey
- 1. Get a power meter: Start with a smart trainer or basic power meter
- 2. Test your FTP: Use our calculator with a 20-minute test
- 3. Calculate training zones: Set up your bike computer with power zones
- 4. Train consistently: Focus on Zone 2 base building first
- 5. Retest regularly: Track progress every 6-8 weeks
Test Your FTP Today
Use our free FTP calculator to determine your functional threshold power and training zones.
Calculate Your FTP →