Functional Threshold Power

Functional Threshold Power

What is Functional Threshold Power?

Functional Threshold Power (FTP) represents your ability to sustain the highest possible power output over 45 to 60 minutes, depending on whether you’re a trained athlete or not. As a result 95% of the 20 minute average power is used to determine FTP. 

Why measure FTP?

Regular assessments of your FTP give you an indication of whether you are improving your performance. Plus, FTP provides a good ‘benchmark’ on which to base cycling-specific training zones. 

How to measure your FTP

The best way to measure your FTP is with a 20 minute test on the Wattbike. Once you’ve completed the 20 minute test, note your average power and average heart rate.

Tip 1: Make sure you start the 20 minute test at an intensity you can sustain throughout but also one that allows you to give maximal effort. The above image shows an even well-paced 20 minute test. 

Calculating your FTP

Your FTP score is calculated using 95% of your average power across your 20 minute test.

FTP training zones defined

Once you have calculated your FTP score, you can use this as a base for your training zones:

Training Zone Purpose %FTP
Zone 1 Active Recovery < 55
Zone 2 Endurance 56-75
Zone 3 Tempo 76-90
Zone 4 Lactate Threshold 91-105
Zone 5 VO2max 106-120
Zone 6 Anaerobic Capacity 121-150

Personalise your FTP training zones

To take all the guesswork out of your training, simply enter your FTP score and Threshold Heart Rate (look for MHR in the Wattbike monitor) into the calculator below to work out your personal FTP training zones:

Using your Threshold Heart Rate(THR) and Functional Threshold Power (FTP) from your 20 minute test, this tool will calculate your FTP Training Zones.


How to improve your FTP

You can improve your FTP score by following one of our structured training plans.

Click here to discover our training plans