Heard your cycling pals bleating on about FTP in cycling and found yourself thinking: ‘WTF?’ This blog post is for you! Read on for a deep dive into what FTP stands for, why it can be a useful data point and what it means in real terms for your riding. Plus, how to calculate your cycling FTP, how to use that data to your advantage and the practical steps you can take to improve your cycling FTP. Let’s roll…
What does FTP in cycling mean?
FTP stands for Functional Threshold Power, and in cycling it represents the maximum power you would theoretically be able to hold for an hour on the bike. So to start getting to grips with what FTP means, first we need to understand what we’re on about when we talk about power in cycling. We express cycling power in watts, and it’s essentially a number that quantifies how much force you’re pushing through the pedals while you ride. The more power you push, the faster you’ll ride. So your cycling FTP is a number that tells you how many watts you’d be able to hold if you rode as hard as possible for 60 minutes. In reality, actually pushing that power for a full 60 minutes would be a really hard effort that would be physically and mentally pretty darn gruelling. So it’s important to take your FTP as a theoretical number, rather than what you “should” be targeting every time you nip out on the bike for an hour!
Cool, but what does cycling FTP actually tell us?
Your cycling FTP is a way to gauge your current cycling fitness. Factors including aerobic capacity, muscular strength and endurance and how efficient your body is at clearing lactate all limit how much power you can push, and how long you can push it for. So your FTP is basically telling you want your current ‘limit’ is – a bit like the max speed on a car, which is determined by the power of its engine.
Professional cyclists will have a very high FTP relative to their body weight (more on understanding your personal FTP numbers and watts per kg later!) which is why they’re able to ride at insanely fast paces for incredibly long distances. Whereas us mere mortals will have lower FTP numbers (unless you’re a secret, undiscovered Pogačar in the making) so if we tried to ride at the same intensity as a pro chances are we’d be having a lie down on the side of the road after a very short period of time, eating their dust.
We’ll move onto why it can be useful to know your FTP and how to use your FTP data to tailor your cycling training next. But in simple terms, the first time you test your FTP you get a benchmark of your cycling fitness. You can then track that trend over time: if your FTP is getting higher, your cycling fitness is improving.
Why knowing your cycling FTP can be useful – and how to use FTP data to your advantage in training and racing
First things first, you don’t need to know your FTP to enjoy riding your bike. Us humans have been getting about on two wheels since sometime in the 1800s, and I’d bet my hooves they weren’t stressing about power numbers back then. So if you’ve started reading this and you’re thinking: “hey, do you know what that all sounds delightful, but I really couldn’t give a flying fart how many watts I’m pushing on my weekend rides”, that’s all good! As you were (and maybe treat yourself to something from our latest cycling kit collection because N+1 applies to cycling apparel as well as bikes). But if you do want to start bringing in some specific cycling training, you’ve got a goal you want to work towards or an event you’re training for – FTP can be a useful metric (used wisely) to help maximise your gains. Here’s why:
FTP data can help you to quantify cycling fitness and track your progress over time
As mentioned earlier, your cycling FTP is one way to quantify your bike fitness. Over time, you can track the trend in your FTP (more on how to test it later) to see how your cycling fitness is progressing. This is useful if you’re following a training programme, as a way to check in with how your body is responding to the training stimulus. If you’re hitting a plateau, it might be time to adjust intensity or add in new stimuli to keep the adaptations coming.
One caveat here is that it really should be a trend: one FTP test does not define your cycling abilities. Personally, I’ve been in the shape of my life about to toe the start line of an Ironman and had a terrible FTP test. Not because I wasn’t bike fit, but because I was fatigued from other training and not in the right head space for a full gas effort. Like any data, you can use it but don’t get completely buried under it.
You can use your FTP to make sure you’re training at the right intensity for maximum gains and reduced injury risk
Where FTP really is handy is when it comes to setting targets for your bike workouts. It allows you to get really specific with your efforts, and ensure you’re working in the right energy systems without either overreaching or missing out on progress because you’re not working to your full potential.
Your FTP is the max effort you’d be able to hold for an hour. So we can use percentages of that figure to dial in our bike workouts. For shorter intervals, you’ll be working at or above your FTP. For longer intervals and tempo rides, you’ll be just under it. Knowing exactly what power to target for different sessions will allow you to get the most out of them and ensure you’re working at the appropriate intensity for your current bike fitness. Over time, that adds up to better consistency, improved progress and less chance of burning out because you’ve been unintentionally overcooking your workouts.
FTP is a useful way to pace yourself properly in cycling races and events
Your FTP data isn’t just something to look at when it comes to figuring out how hard you should be going during your workouts. It’s also really useful for managing your effort appropriately for long rides and during races. I’d say that improper pacing is one of the key reasons people end up not performing to their potential on race day or hitting the wall on long rides (perhaps only second to not fuelling and hydrating enough). If you can nail your pacing, you can get the most out of yourself without blowing up. Let’s say you’re doing a 25 mile time trial – if you get overexcited and go off way too hard at the start, you’re suffering after 5 miles and you’ll end up riding slower overall. Whereas if you know your FTP, you can calculate what percentage to ride at based on the time you’re targeting, reign it in a little at the start and finish strong.
Endurance cyclists can make use of FTP too, setting themselves a limit to make sure they’re not riding too hard in the early stages of a long ride. Likewise, if you’re tackling some of the iconic climbs in places like Mallorca and France that are likely to take you more than 60 minutes to ascend, you can make sure you’ve got enough energy left to get all the way to the top by staying below your FTP when you start climbing. Having a quantifiable number to work towards rather than pure feel is useful in both cases, because what feels easy at the start of a 200 mile ride or a long climb is going to feel much harder later on. And if you burn all your matches too early, you’re going to be fighting a losing battle.
How to calculate your FTP and why it’s not worth comparing your numbers to other riders
So we’ve taken a look at what FTP in cycling actually means, why it might be useful and the different ways you can use your FTP data to dial in your riding. Now let’s move on to how to find out what your cycling FTP is and why comparing FTP numbers with other riders isn’t particularly helpful.
How to calculate your cycling FTP: FTP tests explained
There are a few different ways to find out what your cycling FTP is. If you’re using fitness trackers they might even give you an estimate based on your recent rides. But the best way to get the most up to date picture of what your FTP is, is by doing an FTP test. You’ve got a few options here, some more palatable than others. It’s time to pick your poison!
Testing your cycling FTP on the turbo trainer
Love it or hate it, indoor riding is probably the most straight forward way to do an FTP test because you haven’t got uncontrolled variables (such as traffic and junctions) to disrupt things, and smart turbo trainers have an in-built power metre (so you don’t need to have power metre cranks or pedals on your bike). There are two types of FTP test, and most (if not all) of the popular indoor cycling apps such as Zwift and Rouvy will have a pre-loaded FTP test workout that will guide you through the process and do all the mathematics for you. Here’s what to expect (and the calculations if you’d rather DIY it):
- 20 minute FTP test: This is an all-out effort where you’ll ride as hard as you can for 20 minutes (after a decent warm up). You then take the average power you pushed for that 20 minute interval, and multiply it by 0.95 which gives you your 60-minute FTP number. Trust me when I say, 20 minutes will feel like a lifetime here so be prepared for a hard workout!
- Ramp test: Arguably a little more civilised than the classic 20 minute FTP test, in a ramp test you’ll start by riding at an easy effort and ramp up the power in 1 minute intervals until you can’t ride anymore. Take the highest power you were able to sustain for a full minute (not the 10 secs you held before your legs gave out!) and multiply it by 0.75 to get your 60-minute FTP.
20 minute FTP test versus ramp test: which is ‘better’?
There are pros and cons to each method, and largely it comes down to personal preference. I’ve used both, so here’s my take on it. The 20 minute test feels harder, and you have to be fairly decent at pacing yourself. If you go too hard and blow up before the 20 minutes is done, the average will be skewed and the result is a little bit useless. The 20 minute test also takes quite a lot out of you: you need to be relatively fresh beforehand, and ideally don’t want a key workout the day after. As an Ironman triathlete, that’s often made it harder to fit an FTP test in! The ramp test on the other hand isn’t as hard of a workout because you’re only spending a few minutes working at a really strong intensity. However, because it’s on you to decide when you’re done rather than having to keep going for a set period of time I find it can be easy to quit too soon. And for others, the FTP number from a ramp test can be a little inflated because you’ve only had to hold a high power for a short period of time.
My verdict: 20 minute test is harder, but the result is more realistic.
Can you do an FTP test outdoors? Two turbo trainer alternatives
Hate indoor riding? You can absolutely do an FTP test outdoors – but you’ll need a power metre on your bike. Here are two methods to test your FTP outdoors:
- The hour of power (60 minute time trial effort). In the mood to go full gas? Plan a route with minimal disruptions from junctions and hit the saddle. Ride as hard as you can for an hour and whatever power you average is your FTP. If you have any points where you’re having to free wheel, use the normalised power reading for better accuracy.
- The hill climb. Hey look, it’s that excuse to book a cycling holiday you’ve been looking for! Head to the mountains of Mallorca or the climbing classics of the Pyrenees and get ready to dig deep. A max effort up a climb that will take either 20 minutes or 60 minutes to ascend is a great way to do an FTP test with the added motivation of having to get to the top and with less risk of being interrupted by traffic or junctions compared to doing it on the flat. If you go for a 20 minute climb, multiply the average power by 0.95 to get your FTP. With the 60 minute option, you can just take your average power for the full effort.
Understanding your individual FTP numbers – and why it’s important not to compare
Once you’ve got a measure of your cycling FTP, it’s important to understand that comparing your FTP with another rider’s isn’t going to be particularly helpful. Let’s say you’ve got a 100 kilogram rider, and a 50 kilogram rider. They could both push precisely 100 watts, but they’d still be riding at different speeds because the amount of force it takes for the heavier rider to overcome inertia and make forward progress is higher than the amount required for the lighter rider to move forward. So it’s not always the case that because someone has a higher FTP than you, they’re going to be a faster rider than you. There are plenty of other factors at play. And remember that holistically, cycling speed doesn’t just come from brute force: there’s aerodynamics, cornering skills, pacing, race tactics. FTP isn’t the be all and end all, so don’t get bogged down in comparisons.
Good to know: You might also find your power readings can vary between devices. Some turbo trainers might read high compared to bike-fitted power metres, for example. Which is another reason why the precise FTP number isn’t something to get too worked up over! Your mate who claims they have a 1000 watt FTP might just have an over-reading power metre. The key thing to build up an idea of your FTP trend and to use your FTP in training, is consistency. Test with the power metre you’ll do all your riding with, and regularly calibrate your equipment to minimise discrepancies.
Watts per kilogram explained
If you are looking to gauge your power output versus another rider you can use watts per kilogram as a measure instead. This allows two riders of different statures to work at the same intensity, when in real terms they’d be pushing different watts. For example, on virtual training platforms watts per kilogram is often used to create categories for group rides and racing so riders of similar ability can be easily matched. You can calculate your 1-hour max watts per kilogram by dividing your FTP number by your bodyweight. For argument’s sake, let’s say that means your FTP is equivalent to 2 watts per kilogram. You’ll then know that a group ride or race category listed as anything above that is going to be extremely challenging, and below that should be comfortable.
How to improve your cycling FTP
You’ve tested your FTP, your legs have just about recovered from the effort. Now what? Working on improving your FTP will help to boost your cycling fitness. Think of FTP as your ceiling: raise it, and your endurance pace will get faster and your ability to hit higher top end speeds will also improve. Sound good? Read on for three things to focus on in your training to improve your FTP.
Steady zone 2 riding
Consistent steady/easy riding that builds your endurance will contribute to improving your FTP. Zone 2 training helps to improve your aerobic efficiency, and over time that means you can ride faster for longer. You can take a deep dive into the benefits of Zone 2 training (and how to do it) in our in-depth blog post. But the key takeaway here is: viva la Sunday long ride!
Sweet spot and threshold intervals
If you want to see significant improvements in your FTP, you’ll need to start bringing some variation and intensity into your bike training. Sweet spot (sometimes called tempo) riding involves ticking off medium-long intervals at an intensity that sits between your comfortable endurance power and your FTP, typically around 85-90%. Think ‘comfortably-uncomfortable’, you’re putting in an effort but you’re not going full gas and feeling like you’re on the limit. Intervals can range from 5-8 minute repeats, to longer blocks (around 15-20 minutes). These sessions will push your FTP up from below.
- Example sweet spot session
Warm up: 10 minutes easy riding
Prep set: 5 x 30s hard, 30s easy
Main set: 4 x 6 minutes @ 85% FTP with 3 minutes easy spin between
Cool down: 5-10 minutes easy riding
Threshold intervals will have you working at, you guessed it, your threshold! By working at your FTP, you’ll get your body to become more efficient at clearing lactate (a byproduct of energy production at higher intensities – the acidic hydrogen ions in lactate cause that burning sensation in your muscles) and you’ll build the mental toughness required to work for longer periods at high intensities.
- Example threshold session 1: FTP intervals
Warm up: 10 minutes – start easy and build up gradually to ~80% FTP in the last few minutes
Prep set: 4 x 1 minute @ 80% FTP, 30s easy – followed by 4 minutes steady riding (70% FTP)
Main set: 8 x 3 minutes @ 100% FTP (2 minutes easy recovery between each)
Cool down: 10 minutes easy spin - Example threshold session 2: Over-unders (my personal favourite as it trains your body to recover from efforts without dropping too much pace!)
Warm up: 10 minutes easy to steady progressive
Prep set: 5 x 20s @ 115% FTP, 40s easy into 5 minutes steady
Main set: 2 x [3 mins @ 105% FTP, 3 mins @ 95% FTP], 6 mins easy ride, 2 x [3 mins @ 105% FTP, 3 mins @ 95% FTP]
Cool down: 10 minutes easy spin
VO2 max bike workouts
We could go down a whole other rabbit hole diving into what VO2 max means, so I’ll keep it as simple as possible for now: VO2 max refers to the maximum amount of oxygen your body can take in and utilise during exercise. Your VO2 max score is used as the overall rating of your total aerobic fitness. But in cycling training, VO2 max work typically refers to the real high intensity stuff (think short and spicy intervals) that’s believed to be one of the most effective ways to raise your VO2 max.
VO2 max intervals are going to be at an intensity significantly higher than your FTP. So why bother doing it? While these workouts don’t specifically target your threshold power, they do a great job of ‘pulling it up’ from above. And because the sessions tend to be shorter, they’re also really time efficient. For example: 10 minutes warm up with activations, into 6 x 1 minute @ 120% FTP (1 minute easy recovery), 10 minutes cool down.
Cycling FTP: Quick recap/key takeaways
FTP stands for functional threshold power, representing the maximum power output you’d be able to ride at for one hour. It’s a way to quantify your current cycling fitness, and testing it every so often helps you to see your progress over time. Improving your FTP can help to speed up your easy endurance pace, while also boosting your capacity for top end speed. But it’s only one data point – use it to guide your training, but don’t get too obsessed over it and resist the temptation to compare your cycling FTP to others.
Look good, ride fast: the best cycling kit for training and racing
Ready to get riding? Make sure your kit is ready to keep pace! When you look good, you feel good. And when you feel good, you ride better. From ultra-comfortable cycling bib shorts to see you through the long miles, to high performance cycling jerseys that let you focus on the effort. At Stolen Goat, we’ve got something for every ride. Check out some of our top picks below:
