Understanding Functional Threshold Power (FTP)
FTP is the highest power output a cyclist can sustain for approximately one hour. It represents the boundary between aerobic and anaerobic metabolism and is crucial for setting training zones and monitoring fitness improvements.
FTP Training Zones (Coggan Power Zones)
Zone 1: Active Recovery (< 55% FTP)
- Purpose: Recovery rides and warm-ups
- Duration: 30-90 minutes
- Feel: Very easy, fully conversational
Zone 2: Endurance (56-75% FTP)
- Purpose: Aerobic base building
- Duration: 2-6 hours
- Feel: Easy, conversational
Zone 3: Tempo (76-90% FTP)
- Purpose: Aerobic capacity improvement
- Duration: 20-60 minutes
- Feel: Moderate, limited conversation
Zone 4: Lactate Threshold (91-105% FTP)
- Purpose: Increase FTP and lactate clearance
- Duration: 8-30 minutes
- Feel: Hard, difficult to talk
Zone 5: VO2 Max (106-120% FTP)
- Purpose: Improve VO2 max and anaerobic capacity
- Duration: 3-8 minutes
- Feel: Very hard, can't speak
Zone 6: Anaerobic Capacity (121-150% FTP)
- Purpose: Improve anaerobic power
- Duration: 30 seconds - 3 minutes
- Feel: Extremely hard
Zone 7: Neuromuscular Power (> 150% FTP)
- Purpose: Sprint power and neuromuscular coordination
- Duration: < 30 seconds
- Feel: All-out sprint
FTP Test Protocols Compared
20-Minute Test
- Pros: Most common, well-validated, manageable duration
- Cons: Requires multiplication factor (0.95)
- Best for: Most cyclists, regular testing
60-Minute Test
- Pros: True FTP, no adjustment needed
- Cons: Very demanding, hard to pace
- Best for: Experienced cyclists, occasional validation
Ramp Test
- Pros: Shorter duration, less intimidating
- Cons: May favor different physiologies
- Best for: Beginners, frequent testing
Power-to-Weight Ratio Standards
Recreational Cyclists
- Men: 2.5-3.5 W/kg
- Women: 2.0-3.0 W/kg
Competitive Cyclists
- Men: 3.5-4.5 W/kg
- Women: 3.0-4.0 W/kg
Elite/Professional
- Men: 4.5-6.0+ W/kg
- Women: 4.0-5.5+ W/kg
Training with FTP
- Test Regularly: Every 6-8 weeks during training
- Use Zones: Structure workouts around power zones
- Progressive Overload: Gradually increase training stress
- Periodization: Vary training focus throughout the year
- Recovery: Balance intensity with adequate rest