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.
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.
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.
Your FTP score is calculated using 95% of your average power across your 20 minute test.
Once you have calculated your FTP score, you can use this as a base for your training zones:
|Zone 1||Active Recovery||< 55|
|Zone 4||Lactate Threshold||91-105|
|Zone 6||Anaerobic Capacity||121-150|
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.
You can improve your FTP score by following one of our structured training plans.