Key Takeaways
- FTP (Functional Threshold Power) is the maximum power you can sustain for approximately 1 hour
- Power zones help structure training for optimal gains and recovery
- The most common method: 20-minute test x 0.95 = FTP
- Pro cyclists achieve 5.5-6.5 W/kg; recreational cyclists typically range 2.5-3.5 W/kg
- Retest FTP every 4-8 weeks to track progress and adjust zones
What Is FTP (Functional Threshold Power)?
Functional Threshold Power (FTP) represents the highest average power you can sustain for approximately one hour. It serves as the foundation for all power-based cycling training, allowing you to train at precise intensities that target specific physiological adaptations.
FTP is closely related to your lactate threshold - the point at which lactate accumulates in your blood faster than it can be cleared. Training at and around this threshold is crucial for improving your cycling performance, as it directly impacts your ability to sustain high power outputs over extended periods.
Understanding Cycling Power Zones
Power zones divide your training intensity into specific ranges based on percentages of your FTP. Each zone targets different energy systems and produces different training adaptations:
Zone 1: Active Recovery
Very easy spinning for recovery. Promotes blood flow without additional training stress.
<55% FTPZone 2: Endurance
All-day pace. Builds aerobic base, improves fat oxidation, and enhances endurance.
55-75% FTPZone 3: Tempo
Moderate effort. Improves muscular endurance and ability to sustain moderate power.
75-90% FTPZone 4: Threshold
Sweet spot and FTP training. Maximizes time at lactate threshold for rapid gains.
90-105% FTPZone 5: VO2max
High intensity intervals. Improves maximum oxygen uptake and aerobic capacity.
105-120% FTPZone 6: Anaerobic Capacity
Short, very hard efforts. Develops anaerobic power and high-end speed.
120-150% FTPZone 7: Neuromuscular Power
Maximum sprints. Pure power development for sprinting and short attacks.
>150% FTPHow to Test Your FTP
There are several methods to determine your FTP, ranging from simple field tests to laboratory assessments:
1. The 20-Minute Test (Most Popular)
The most common field test involves riding as hard as you can sustain for 20 minutes, then multiplying your average power by 0.95:
- Warm up for 20-30 minutes with some high-intensity efforts
- Ride all-out for 20 minutes at maximum sustainable effort
- Cool down for 10-15 minutes
- FTP = Average 20-min power x 0.95
2. The Ramp Test
Start at a low wattage and increase power every minute until failure. FTP is approximately 75% of your highest 1-minute power achieved.
3. The 60-Minute Test
The gold standard but extremely demanding. Your average power for a full 60-minute maximal effort equals your FTP directly.
Pro Tip: Test Consistency
Always test under similar conditions: same time of day, similar nutrition, adequate rest, and consistent equipment. This ensures your FTP changes reflect actual fitness improvements rather than testing variability.
Different Power Zone Systems
Coggan Classic 7-Zone Model
Developed by Dr. Andrew Coggan, this is the most widely used system in cycling. It provides detailed zones for precise training prescription and is standard in TrainingPeaks and most training software.
British Cycling 6-Zone Model
Used by British Cycling and many national federations. Slightly simplified compared to Coggan, combining some intermediate zones for easier implementation.
Polarized 3-Zone Model
Research-backed approach focusing on spending most time in Zone 1 (easy) and Zone 3 (hard), with minimal time in Zone 2 (moderate). Popular among elite endurance athletes.
How to Train with Power Zones
Base Building (Weeks 1-8)
- Focus: 80% Zone 2, 20% Zone 3-4
- Build aerobic foundation and endurance
- Long steady rides at comfortable pace
Build Phase (Weeks 9-16)
- Focus: 70% Zone 2, 20% Zone 4, 10% Zone 5-6
- Introduce threshold and VO2max intervals
- Sweet spot intervals: 2x20min at 88-93% FTP
Peak Phase (Weeks 17-20)
- Focus: Event-specific intensity
- Race simulation workouts
- Taper training volume while maintaining intensity
Power-to-Weight Ratio (W/kg)
Your power-to-weight ratio is crucial for climbing and overall cycling performance. Here's how different levels compare:
| Category | W/kg (Men) | W/kg (Women) |
|---|---|---|
| World Tour Pro | 5.8-6.5 | 5.0-5.5 |
| Domestic Pro | 5.0-5.8 | 4.5-5.0 |
| Cat 1/Elite Amateur | 4.5-5.0 | 4.0-4.5 |
| Cat 2/Serious Amateur | 4.0-4.5 | 3.5-4.0 |
| Cat 3-4/Club Rider | 3.0-4.0 | 2.5-3.5 |
| Recreational | 2.0-3.0 | 1.5-2.5 |
Frequently Asked Questions
Retest your FTP every 4-8 weeks during structured training blocks. If you notice workouts feeling significantly easier or harder than intended, that's a sign your FTP may have changed. After illness or time off, always retest before resuming intensity training.
Indoor FTP is typically 5-10% lower than outdoor due to factors like reduced cooling, different bike position, and psychological aspects of trainer riding. Many athletes maintain separate indoor and outdoor FTP values for accurate zone targeting.
FTP and lactate threshold are closely related but not identical. FTP is a practical field-based measure of threshold power, while lactate threshold is the precise physiological point determined through blood testing. For training purposes, FTP serves as an excellent proxy for threshold.
Yes, but training with power is far more precise. You can use heart rate zones or perceived exertion as alternatives, but these methods are less accurate due to cardiac drift, fatigue, temperature, and other variables that don't affect power output measurement.
Beginners typically have an FTP of 2.0-2.5 W/kg. This means a 70kg person might have an FTP of 140-175 watts. With consistent training, most cyclists can improve to 3.0-3.5 W/kg within 1-2 years. Focus on improvement rather than comparing to others.