FTP Cycling Training: Plan, Considerations, and Definition
Nov 5, 2024
FTP Cycling Training: Plan, Considerations, and Definition
Nov 5, 2024
FTP Cycling Training: Plan, Considerations, and Definition
Nov 5, 2024
Intro
When it comes to cycling, understanding your Functional Threshold Power (FTP) is essential for enhancing performance and tracking improvements.
Having a grasp of your FTP enables you to design more targeted training sessions, focus on specific fitness goals, and ultimately increase your endurance and stamina for longer rides.
In this comprehensive guide, the team here at JOIN delves into what FTP represents, its influence on cycling performance, and the crucial factors to consider when shaping your training regimen around it.
Hang around, too, because we also unveil easy and practical techniques that can be used to elevate your FTP and your cycling prowess.
What is FTP (functional threshold power)?
FTP is a crucial metric in cycling, originally representing your highest average power output for one hour, usually measured in watts. FTP is a key indicator of endurance and performance, helping determine training intensity. Monitoring your FTP boosts your efficiency, stamina, and progress in cycling ability and performance.
For instance, World Tour riders are normally able in a fresh state to sustain FTP efforts for approximately 50 minutes, and amateurs somewhere around 40 minutes.
Although FTP has received some criticism over the past few years, it is certainly not dead. FTP is still the best one-number metric that reflects your cycling fitness and how well you can sustain a challenging level of effort over time. Simply put, FTP is the highest power you can maintain for an extended period without completely emptying the tank and is eventually the best representative of your cycling abilities.
From a physiological standpoint, it’s the power output where your body produces lactate (a metabolic byproduct of high-effort exercise) at a rate that your body can still clear away, keeping fatigue in check for a bit longer.
In practical terms, FTP sits at the top of that gray middle zone: it’s more power than you can hold for hours but not so intense that you can only manage it for a few minutes. It’s a key indicator of your endurance and the efficiency of your energy systems. And depending on how fresh the legs are, the power that you can hold for roughly 30 to 45 minutes.
When cycling at lower intensities, your aerobic system (which uses oxygen) does most of the work, supplying energy steadily. If your aerobic system can keep up with the demand, you can ride longer without feeling overly fatigued.
But as you increase your pace or attack the climbs, your anaerobic system (which doesn’t use oxygen) kicks in, delivering a quick burst of energy. The downside? This system works fast but only lasts for short bursts, producing more metabolic byproducts, like lactate.
As you approach your FTP, you’re balancing the efficiency of your aerobic system with the power boost from your anaerobic system. The closer you push to your FTP, the faster the byproducts build up, leading to:
Heavy breathing,
Burning legs and the
Need to ease off the pace.
FTP is the balance point, the sweet spot where your aerobic and anaerobic systems work together in harmony. Training around your FTP can significantly boost your endurance, power, and performance.
Why FTP matters for cycle training
Understanding your Functional Threshold Power is essential for customizing your training zones, improving your pacing techniques, and pinpointing areas for improvement. Additionally, it allows you to monitor your progress and modify your training sessions to enhance performance.
When it comes to your FTP, it's important to know what it is so you can plan effective training sessions. Your functional threshold power helps you create very specific training sessions while also allowing you to track your progress.
Understanding your FTP also helps you hit particular fitness metrics, such as while training, to ensure that each session aligns perfectly with your goals. Using your FTP helps make your training more:
Purposeful
Structured, and
Results-driven, leading to improved and measurable performance on the bike.
If you want to boost endurance, you can focus on workouts that keep you slightly below your FTP, allowing you to train for longer without completely emptying your tank.
Based on my experience, if you want to increase your power output, I've found that scheduling sessions that push you out of your comfort zone and slightly exceed your FTP can be very effective.
FTP also aids in designing better pacing strategies. Whether racing or taking off on long rides, pacing yourself based on your FTP assures you don't go out too fast and bonk too early. Remember this: You can keep a steady pace and finish stronger.
Knowing your FTP can help you identify areas to improve when you're in the saddle. We suggest consistently testing and tracking your FTP because it can show how your performance is changing and help you adjust your training plan.
If your FTP hasn't changed in a while, then you might need to change your approach, like focusing on more high-intensity interval training (HIIT) or scheduling more recovery days and rides in zone 1.
Measuring your FTP
In the JOIN Cycling app, FTP is measured via an exercise test that reveals your strengths and areas for improvement, offering insights into your aerobic and anaerobic thresholds. A simpler DIY method is a 20-minute time trial; 95% of your average power over this time also provides a reasonably accurate FTP estimate.
The JOIN FTP calculator is most effective on a straight road with minimal turns and a steady uphill slope. Choose a day with minimal wind, especially no sideways wind, to get the most accurate results.
The accuracy of your FTP calculation depends on the precision of the input data. While the underlying physics principles are highly accurate, there are several assumptions involved in the calculation process.
For example, air resistance is the most significant factor on flat terrain, and it varies based on your riding position (upright or time trial) and the type of helmet you use. This air resistance is quantified using CdA (drag coefficient multiplied by frontal area), which is ideally determined in a wind tunnel.
Our calculator estimates CdA based on your:
Height
Weight
Bike type, and
Riding position, but it's important to note that these estimations may introduce errors, particularly at higher speeds.
Additionally, our calculation takes into consideration rolling resistance and air density. Therefore, it's essential to view the results of this tool as a rough estimate of your FTP. You might want to consider using a power meter or undergoing a lab test for a more precise outcome.
Preparing for an FTP test
To prepare for an FTP test, start with a proper warm-up to get your muscles ready. Make sure you're well-rested, hydrated, and have fueled your body with carbs. Mentally prepare for an intense effort, as the test requires you to push your limits for accurate results. Choose a controlled environment, like an indoor trainer.
Warming up for your FTP test
Before you get stuck in your FTP test, it's important to prepare your mind and body for what's ahead. Do not think of the warm-up as something that only "pros" do. In fact, it's an essential component of cycling training that prepares your mind and body for what's ahead.
Below, I've put together five tips plus a bonus section on fueling correctly for your FTP test.
Start by warming up for 10-15 minutes to help prep your mind and body for the upcoming FTP test. During this time, it's important to ride at low intensity and "soft pedal" without trying to put too much power through the pedals. Doing this will help prepare you for the next stage of the warm-up, sprints.
After you have completed the 10-minute warm-up, it's time to open the legs up with 3-4 short sprints lasting between 10-15 seconds. By doing this, you prime your legs for their best performance.
Ok, so now that you've got the legs primed and ready to go, it's time to move into a slightly longer and more intense workout of about 10- minutes. This will really start to prepare your body physiologically and mentally for the challenges that lie ahead. It's important to note here that although you're ramping up, you still don't want to hit your max power output.
Ok, so now it is time to cool down and give your heart rate and mind a chance to recover. This should only take 5 minutes and no longer.
Make sure you are well-hydrated and have consumed enough carbs to fuel your workout, particularly if it's going to be on the longer side. I recommend sports drinks and gels with plenty of amino acids that are easily digestible and hopefully taste ok, too.
By allowing yourself an extra 30 minutes or so to complete your warm-up, you're giving yourself the absolute best chance to smash your FTP, boosting not only your power output but your confidence, too.
What is a respectable FTP for a beginner, intermediate, or pro?
Understanding your FTP is crucial for gauging your performance and setting goals. FTP varies on level:
Beginners typically have an FTP of 2.0-2.5 watts/kg
Intermediates range from 3.0-4.0 watts/kg, and
Pros exceed 5.0 watts/kg.
What is important here is that you don’t get caught up in comparing yourself to others who may have been training for many years and are much more advanced in their fitness and nutritional strategies and techniques.
By staying consistent with your training and nutritional strategies, you can improve your FTP and move up in categories from a Cat 4 rider to a Cat 3.
How FTP varies by age and gender
As we get older, our ability to sustain high power levels while cycling can decline. This decline is due to natural changes in our bodies, such as muscle loss and reduced oxygen transport to the muscles. This decline can start as early as our thirties and can be as much as 8% per decade.
As we get older, our bodies become less effective at using the oxygen we have, mainly because there are fewer oxygen-delivering capillaries in our muscles. To maintain our cycling performance as we age, we can focus on strength training, interval training, recovery, and nutrition.
These strategies can help older cyclists maintain their performance and continue to enjoy their sport.
FTP training zones
Training zones with a heart rate monitor and/or power meter can make your training more specific. This specificity can help you reach your training goals and monitor your workload.
Training zones ensure that you are training at the right intensity and allow you to analyze your training afterward and track your progress. Understanding your previous training sessions is important for planning future training, and training zones can help with that.
The different training zones are based on your heart rate at the threshold power level, also known as the functional threshold power (FTP). This threshold is set at 100%, and the other zones are percentages of this threshold heart rate or FTP.
FTP and Metabolic Flexibility
Did you know that our bodies have different ways of making energy for activities like running or cycling? There are three systems in our bodies that work together to make the energy our muscles need to move.
These systems are called the creatine phosphate system, the anaerobic system, and the aerobic system. Each system does its own thing and kicks in depending on how hard we're exercising.
For example, when performing a gradual exercise test, you can see how your body's energy systems are working. This test can help you find two important points: the moment when your body starts using oxygen more effectively (aerobic threshold) and the moment it relies more on non-oxygen sources of energy (anaerobic threshold or FTP).
The heart rate zones are expressed as a percentage of the threshold heart rate.
| ZONE | % OF THRESHOLD HEART RATE |
|-------------------|-----------------------------------------------|
| Zone 1 / Recovery | 60-70% of threshold heart rate |
| Zone 2 | 71-80% of threshold heart rate |
| Zone 3 | 81-90% of threshold heart rate |
| Zone 4 | 91-100% of threshold heart rate |
| Zone 5 / Max | 101% to the maximum threshold heart rate
Understanding and utilizing training zones can help you tailor your training to your specific needs and improve your performance.
JOIN FTP tests
When it comes to performing and testing your FTP, two of the most important aspects are ensuring you're consistently completing the same test and mimicking the test in the same environment or being as close to it as you can.
Here at JOIN, we have designed a number of DIY tests that you can perform at home or on the road to help you test, measure, and evaluate your FTP. The right test for you is an golden ratio between the accuracy of the test and the repeatability of a test. An exercise test at a sports lab is for example very accurate at determining your FTP and maximum lactate steady state, but most people can’t do a test like that at least 3 times a year.
Some exercise physiologist even argue to do a 60 minute all-out test for determining your FTP. We however think the impact on your schedule and the mental load of such a test is just way too big.
At JOIN we recommend the 20 minute FTP test as being the most accurate and repeatable FTP test out there. We also provide other tests in JOIN, that might be easier to repeat but slightly less accurate. Simply choose the FTP test that meets your schedule and requirements, and then make sure you stick to the same test each and every time you test your FTP.
JOIN 20-Min FTP Test
Make sure to start with a good warm-up where you gradually increase the intensity for a while, then take a 5-minute break. After that, go all out for 20 minutes, like you're in a race. Try to pace yourself evenly throughout the 20 minutes. Aim to maintain about 95% of your average power and heart rate during this time.
Look for a long, slightly uphill road with minimal traffic if you're outside. If you're doing this on an indoor bike, remember to turn off the resistance controls so you can push yourself. It's really important to only do this test when you're well-rested.
JOIN 12-Min FTP Test
After a good warm-up, take a 5-minute break before going all out for 12 minutes. Try to pace yourself evenly during this time trial. Aim to maintain 92% of your average power and heart rate, which should correspond with your threshold fitness level.
Find a long, preferably slightly uphill, road with minimal traffic if you're outside. If you're on an indoor trainer, remember to switch off resistance mode. Last but not least, make sure you're fully recovered before performing this test to get the maximum results.
JOIN Ramp Test
Start by warming up for 10 minutes at a low intensity. Then, increase the intensity every minute by 25 watts. Aim to maintain your pedaling for as long as possible. Your FTP (Functional Threshold Power) is 75% of the average power over the last minute or the highest 1-minute power value.
If you're doing this test indoors in erg mode, initially set your FTP to 250 watts. Remember, there's no specified cooldown in this test, but make sure to take at least a 10-minute recovery at 50-60% of your FTP.
JOIN Anaerobic Test
After a good warm-up go all out for two, 20-second sprints. After that take 5 minutes of rest and then go for a 1-minute, all out effort. This is followed by 15 minutes of recovery. To end the test you do an 5-minute all out interval. This isn't an easy test and you won't be fully recovered for that last, 5-minute effort. However, if you keep the length of the rest intervals the same every time you do this test, you will get a nice insight into your anaerobic capabilities and how well you recover.
Improve your FTP by 23.8 watts within 12 months.
If you love cycling and want to improve, check out Join's highly adaptive training program. It's designed to help you boost your cycling performance over time. And here's the best part: our customers have reported riding faster and stronger after using it.
With Join, you can work out at your convenience, and the program adjusts to fit your schedule and fitness level. You can start with a free trial to see how JOIN can elevate your cycling performance.
Intro
When it comes to cycling, understanding your Functional Threshold Power (FTP) is essential for enhancing performance and tracking improvements.
Having a grasp of your FTP enables you to design more targeted training sessions, focus on specific fitness goals, and ultimately increase your endurance and stamina for longer rides.
In this comprehensive guide, the team here at JOIN delves into what FTP represents, its influence on cycling performance, and the crucial factors to consider when shaping your training regimen around it.
Hang around, too, because we also unveil easy and practical techniques that can be used to elevate your FTP and your cycling prowess.
What is FTP (functional threshold power)?
FTP is a crucial metric in cycling, originally representing your highest average power output for one hour, usually measured in watts. FTP is a key indicator of endurance and performance, helping determine training intensity. Monitoring your FTP boosts your efficiency, stamina, and progress in cycling ability and performance.
For instance, World Tour riders are normally able in a fresh state to sustain FTP efforts for approximately 50 minutes, and amateurs somewhere around 40 minutes.
Although FTP has received some criticism over the past few years, it is certainly not dead. FTP is still the best one-number metric that reflects your cycling fitness and how well you can sustain a challenging level of effort over time. Simply put, FTP is the highest power you can maintain for an extended period without completely emptying the tank and is eventually the best representative of your cycling abilities.
From a physiological standpoint, it’s the power output where your body produces lactate (a metabolic byproduct of high-effort exercise) at a rate that your body can still clear away, keeping fatigue in check for a bit longer.
In practical terms, FTP sits at the top of that gray middle zone: it’s more power than you can hold for hours but not so intense that you can only manage it for a few minutes. It’s a key indicator of your endurance and the efficiency of your energy systems. And depending on how fresh the legs are, the power that you can hold for roughly 30 to 45 minutes.
When cycling at lower intensities, your aerobic system (which uses oxygen) does most of the work, supplying energy steadily. If your aerobic system can keep up with the demand, you can ride longer without feeling overly fatigued.
But as you increase your pace or attack the climbs, your anaerobic system (which doesn’t use oxygen) kicks in, delivering a quick burst of energy. The downside? This system works fast but only lasts for short bursts, producing more metabolic byproducts, like lactate.
As you approach your FTP, you’re balancing the efficiency of your aerobic system with the power boost from your anaerobic system. The closer you push to your FTP, the faster the byproducts build up, leading to:
Heavy breathing,
Burning legs and the
Need to ease off the pace.
FTP is the balance point, the sweet spot where your aerobic and anaerobic systems work together in harmony. Training around your FTP can significantly boost your endurance, power, and performance.
Why FTP matters for cycle training
Understanding your Functional Threshold Power is essential for customizing your training zones, improving your pacing techniques, and pinpointing areas for improvement. Additionally, it allows you to monitor your progress and modify your training sessions to enhance performance.
When it comes to your FTP, it's important to know what it is so you can plan effective training sessions. Your functional threshold power helps you create very specific training sessions while also allowing you to track your progress.
Understanding your FTP also helps you hit particular fitness metrics, such as while training, to ensure that each session aligns perfectly with your goals. Using your FTP helps make your training more:
Purposeful
Structured, and
Results-driven, leading to improved and measurable performance on the bike.
If you want to boost endurance, you can focus on workouts that keep you slightly below your FTP, allowing you to train for longer without completely emptying your tank.
Based on my experience, if you want to increase your power output, I've found that scheduling sessions that push you out of your comfort zone and slightly exceed your FTP can be very effective.
FTP also aids in designing better pacing strategies. Whether racing or taking off on long rides, pacing yourself based on your FTP assures you don't go out too fast and bonk too early. Remember this: You can keep a steady pace and finish stronger.
Knowing your FTP can help you identify areas to improve when you're in the saddle. We suggest consistently testing and tracking your FTP because it can show how your performance is changing and help you adjust your training plan.
If your FTP hasn't changed in a while, then you might need to change your approach, like focusing on more high-intensity interval training (HIIT) or scheduling more recovery days and rides in zone 1.
Measuring your FTP
In the JOIN Cycling app, FTP is measured via an exercise test that reveals your strengths and areas for improvement, offering insights into your aerobic and anaerobic thresholds. A simpler DIY method is a 20-minute time trial; 95% of your average power over this time also provides a reasonably accurate FTP estimate.
The JOIN FTP calculator is most effective on a straight road with minimal turns and a steady uphill slope. Choose a day with minimal wind, especially no sideways wind, to get the most accurate results.
The accuracy of your FTP calculation depends on the precision of the input data. While the underlying physics principles are highly accurate, there are several assumptions involved in the calculation process.
For example, air resistance is the most significant factor on flat terrain, and it varies based on your riding position (upright or time trial) and the type of helmet you use. This air resistance is quantified using CdA (drag coefficient multiplied by frontal area), which is ideally determined in a wind tunnel.
Our calculator estimates CdA based on your:
Height
Weight
Bike type, and
Riding position, but it's important to note that these estimations may introduce errors, particularly at higher speeds.
Additionally, our calculation takes into consideration rolling resistance and air density. Therefore, it's essential to view the results of this tool as a rough estimate of your FTP. You might want to consider using a power meter or undergoing a lab test for a more precise outcome.
Preparing for an FTP test
To prepare for an FTP test, start with a proper warm-up to get your muscles ready. Make sure you're well-rested, hydrated, and have fueled your body with carbs. Mentally prepare for an intense effort, as the test requires you to push your limits for accurate results. Choose a controlled environment, like an indoor trainer.
Warming up for your FTP test
Before you get stuck in your FTP test, it's important to prepare your mind and body for what's ahead. Do not think of the warm-up as something that only "pros" do. In fact, it's an essential component of cycling training that prepares your mind and body for what's ahead.
Below, I've put together five tips plus a bonus section on fueling correctly for your FTP test.
Start by warming up for 10-15 minutes to help prep your mind and body for the upcoming FTP test. During this time, it's important to ride at low intensity and "soft pedal" without trying to put too much power through the pedals. Doing this will help prepare you for the next stage of the warm-up, sprints.
After you have completed the 10-minute warm-up, it's time to open the legs up with 3-4 short sprints lasting between 10-15 seconds. By doing this, you prime your legs for their best performance.
Ok, so now that you've got the legs primed and ready to go, it's time to move into a slightly longer and more intense workout of about 10- minutes. This will really start to prepare your body physiologically and mentally for the challenges that lie ahead. It's important to note here that although you're ramping up, you still don't want to hit your max power output.
Ok, so now it is time to cool down and give your heart rate and mind a chance to recover. This should only take 5 minutes and no longer.
Make sure you are well-hydrated and have consumed enough carbs to fuel your workout, particularly if it's going to be on the longer side. I recommend sports drinks and gels with plenty of amino acids that are easily digestible and hopefully taste ok, too.
By allowing yourself an extra 30 minutes or so to complete your warm-up, you're giving yourself the absolute best chance to smash your FTP, boosting not only your power output but your confidence, too.
What is a respectable FTP for a beginner, intermediate, or pro?
Understanding your FTP is crucial for gauging your performance and setting goals. FTP varies on level:
Beginners typically have an FTP of 2.0-2.5 watts/kg
Intermediates range from 3.0-4.0 watts/kg, and
Pros exceed 5.0 watts/kg.
What is important here is that you don’t get caught up in comparing yourself to others who may have been training for many years and are much more advanced in their fitness and nutritional strategies and techniques.
By staying consistent with your training and nutritional strategies, you can improve your FTP and move up in categories from a Cat 4 rider to a Cat 3.
How FTP varies by age and gender
As we get older, our ability to sustain high power levels while cycling can decline. This decline is due to natural changes in our bodies, such as muscle loss and reduced oxygen transport to the muscles. This decline can start as early as our thirties and can be as much as 8% per decade.
As we get older, our bodies become less effective at using the oxygen we have, mainly because there are fewer oxygen-delivering capillaries in our muscles. To maintain our cycling performance as we age, we can focus on strength training, interval training, recovery, and nutrition.
These strategies can help older cyclists maintain their performance and continue to enjoy their sport.
FTP training zones
Training zones with a heart rate monitor and/or power meter can make your training more specific. This specificity can help you reach your training goals and monitor your workload.
Training zones ensure that you are training at the right intensity and allow you to analyze your training afterward and track your progress. Understanding your previous training sessions is important for planning future training, and training zones can help with that.
The different training zones are based on your heart rate at the threshold power level, also known as the functional threshold power (FTP). This threshold is set at 100%, and the other zones are percentages of this threshold heart rate or FTP.
FTP and Metabolic Flexibility
Did you know that our bodies have different ways of making energy for activities like running or cycling? There are three systems in our bodies that work together to make the energy our muscles need to move.
These systems are called the creatine phosphate system, the anaerobic system, and the aerobic system. Each system does its own thing and kicks in depending on how hard we're exercising.
For example, when performing a gradual exercise test, you can see how your body's energy systems are working. This test can help you find two important points: the moment when your body starts using oxygen more effectively (aerobic threshold) and the moment it relies more on non-oxygen sources of energy (anaerobic threshold or FTP).
The heart rate zones are expressed as a percentage of the threshold heart rate.
| ZONE | % OF THRESHOLD HEART RATE |
|-------------------|-----------------------------------------------|
| Zone 1 / Recovery | 60-70% of threshold heart rate |
| Zone 2 | 71-80% of threshold heart rate |
| Zone 3 | 81-90% of threshold heart rate |
| Zone 4 | 91-100% of threshold heart rate |
| Zone 5 / Max | 101% to the maximum threshold heart rate
Understanding and utilizing training zones can help you tailor your training to your specific needs and improve your performance.
JOIN FTP tests
When it comes to performing and testing your FTP, two of the most important aspects are ensuring you're consistently completing the same test and mimicking the test in the same environment or being as close to it as you can.
Here at JOIN, we have designed a number of DIY tests that you can perform at home or on the road to help you test, measure, and evaluate your FTP. The right test for you is an golden ratio between the accuracy of the test and the repeatability of a test. An exercise test at a sports lab is for example very accurate at determining your FTP and maximum lactate steady state, but most people can’t do a test like that at least 3 times a year.
Some exercise physiologist even argue to do a 60 minute all-out test for determining your FTP. We however think the impact on your schedule and the mental load of such a test is just way too big.
At JOIN we recommend the 20 minute FTP test as being the most accurate and repeatable FTP test out there. We also provide other tests in JOIN, that might be easier to repeat but slightly less accurate. Simply choose the FTP test that meets your schedule and requirements, and then make sure you stick to the same test each and every time you test your FTP.
JOIN 20-Min FTP Test
Make sure to start with a good warm-up where you gradually increase the intensity for a while, then take a 5-minute break. After that, go all out for 20 minutes, like you're in a race. Try to pace yourself evenly throughout the 20 minutes. Aim to maintain about 95% of your average power and heart rate during this time.
Look for a long, slightly uphill road with minimal traffic if you're outside. If you're doing this on an indoor bike, remember to turn off the resistance controls so you can push yourself. It's really important to only do this test when you're well-rested.
JOIN 12-Min FTP Test
After a good warm-up, take a 5-minute break before going all out for 12 minutes. Try to pace yourself evenly during this time trial. Aim to maintain 92% of your average power and heart rate, which should correspond with your threshold fitness level.
Find a long, preferably slightly uphill, road with minimal traffic if you're outside. If you're on an indoor trainer, remember to switch off resistance mode. Last but not least, make sure you're fully recovered before performing this test to get the maximum results.
JOIN Ramp Test
Start by warming up for 10 minutes at a low intensity. Then, increase the intensity every minute by 25 watts. Aim to maintain your pedaling for as long as possible. Your FTP (Functional Threshold Power) is 75% of the average power over the last minute or the highest 1-minute power value.
If you're doing this test indoors in erg mode, initially set your FTP to 250 watts. Remember, there's no specified cooldown in this test, but make sure to take at least a 10-minute recovery at 50-60% of your FTP.
JOIN Anaerobic Test
After a good warm-up go all out for two, 20-second sprints. After that take 5 minutes of rest and then go for a 1-minute, all out effort. This is followed by 15 minutes of recovery. To end the test you do an 5-minute all out interval. This isn't an easy test and you won't be fully recovered for that last, 5-minute effort. However, if you keep the length of the rest intervals the same every time you do this test, you will get a nice insight into your anaerobic capabilities and how well you recover.
Improve your FTP by 23.8 watts within 12 months.
If you love cycling and want to improve, check out Join's highly adaptive training program. It's designed to help you boost your cycling performance over time. And here's the best part: our customers have reported riding faster and stronger after using it.
With Join, you can work out at your convenience, and the program adjusts to fit your schedule and fitness level. You can start with a free trial to see how JOIN can elevate your cycling performance.
Intro
When it comes to cycling, understanding your Functional Threshold Power (FTP) is essential for enhancing performance and tracking improvements.
Having a grasp of your FTP enables you to design more targeted training sessions, focus on specific fitness goals, and ultimately increase your endurance and stamina for longer rides.
In this comprehensive guide, the team here at JOIN delves into what FTP represents, its influence on cycling performance, and the crucial factors to consider when shaping your training regimen around it.
Hang around, too, because we also unveil easy and practical techniques that can be used to elevate your FTP and your cycling prowess.
What is FTP (functional threshold power)?
FTP is a crucial metric in cycling, originally representing your highest average power output for one hour, usually measured in watts. FTP is a key indicator of endurance and performance, helping determine training intensity. Monitoring your FTP boosts your efficiency, stamina, and progress in cycling ability and performance.
For instance, World Tour riders are normally able in a fresh state to sustain FTP efforts for approximately 50 minutes, and amateurs somewhere around 40 minutes.
Although FTP has received some criticism over the past few years, it is certainly not dead. FTP is still the best one-number metric that reflects your cycling fitness and how well you can sustain a challenging level of effort over time. Simply put, FTP is the highest power you can maintain for an extended period without completely emptying the tank and is eventually the best representative of your cycling abilities.
From a physiological standpoint, it’s the power output where your body produces lactate (a metabolic byproduct of high-effort exercise) at a rate that your body can still clear away, keeping fatigue in check for a bit longer.
In practical terms, FTP sits at the top of that gray middle zone: it’s more power than you can hold for hours but not so intense that you can only manage it for a few minutes. It’s a key indicator of your endurance and the efficiency of your energy systems. And depending on how fresh the legs are, the power that you can hold for roughly 30 to 45 minutes.
When cycling at lower intensities, your aerobic system (which uses oxygen) does most of the work, supplying energy steadily. If your aerobic system can keep up with the demand, you can ride longer without feeling overly fatigued.
But as you increase your pace or attack the climbs, your anaerobic system (which doesn’t use oxygen) kicks in, delivering a quick burst of energy. The downside? This system works fast but only lasts for short bursts, producing more metabolic byproducts, like lactate.
As you approach your FTP, you’re balancing the efficiency of your aerobic system with the power boost from your anaerobic system. The closer you push to your FTP, the faster the byproducts build up, leading to:
Heavy breathing,
Burning legs and the
Need to ease off the pace.
FTP is the balance point, the sweet spot where your aerobic and anaerobic systems work together in harmony. Training around your FTP can significantly boost your endurance, power, and performance.
Why FTP matters for cycle training
Understanding your Functional Threshold Power is essential for customizing your training zones, improving your pacing techniques, and pinpointing areas for improvement. Additionally, it allows you to monitor your progress and modify your training sessions to enhance performance.
When it comes to your FTP, it's important to know what it is so you can plan effective training sessions. Your functional threshold power helps you create very specific training sessions while also allowing you to track your progress.
Understanding your FTP also helps you hit particular fitness metrics, such as while training, to ensure that each session aligns perfectly with your goals. Using your FTP helps make your training more:
Purposeful
Structured, and
Results-driven, leading to improved and measurable performance on the bike.
If you want to boost endurance, you can focus on workouts that keep you slightly below your FTP, allowing you to train for longer without completely emptying your tank.
Based on my experience, if you want to increase your power output, I've found that scheduling sessions that push you out of your comfort zone and slightly exceed your FTP can be very effective.
FTP also aids in designing better pacing strategies. Whether racing or taking off on long rides, pacing yourself based on your FTP assures you don't go out too fast and bonk too early. Remember this: You can keep a steady pace and finish stronger.
Knowing your FTP can help you identify areas to improve when you're in the saddle. We suggest consistently testing and tracking your FTP because it can show how your performance is changing and help you adjust your training plan.
If your FTP hasn't changed in a while, then you might need to change your approach, like focusing on more high-intensity interval training (HIIT) or scheduling more recovery days and rides in zone 1.
Measuring your FTP
In the JOIN Cycling app, FTP is measured via an exercise test that reveals your strengths and areas for improvement, offering insights into your aerobic and anaerobic thresholds. A simpler DIY method is a 20-minute time trial; 95% of your average power over this time also provides a reasonably accurate FTP estimate.
The JOIN FTP calculator is most effective on a straight road with minimal turns and a steady uphill slope. Choose a day with minimal wind, especially no sideways wind, to get the most accurate results.
The accuracy of your FTP calculation depends on the precision of the input data. While the underlying physics principles are highly accurate, there are several assumptions involved in the calculation process.
For example, air resistance is the most significant factor on flat terrain, and it varies based on your riding position (upright or time trial) and the type of helmet you use. This air resistance is quantified using CdA (drag coefficient multiplied by frontal area), which is ideally determined in a wind tunnel.
Our calculator estimates CdA based on your:
Height
Weight
Bike type, and
Riding position, but it's important to note that these estimations may introduce errors, particularly at higher speeds.
Additionally, our calculation takes into consideration rolling resistance and air density. Therefore, it's essential to view the results of this tool as a rough estimate of your FTP. You might want to consider using a power meter or undergoing a lab test for a more precise outcome.
Preparing for an FTP test
To prepare for an FTP test, start with a proper warm-up to get your muscles ready. Make sure you're well-rested, hydrated, and have fueled your body with carbs. Mentally prepare for an intense effort, as the test requires you to push your limits for accurate results. Choose a controlled environment, like an indoor trainer.
Warming up for your FTP test
Before you get stuck in your FTP test, it's important to prepare your mind and body for what's ahead. Do not think of the warm-up as something that only "pros" do. In fact, it's an essential component of cycling training that prepares your mind and body for what's ahead.
Below, I've put together five tips plus a bonus section on fueling correctly for your FTP test.
Start by warming up for 10-15 minutes to help prep your mind and body for the upcoming FTP test. During this time, it's important to ride at low intensity and "soft pedal" without trying to put too much power through the pedals. Doing this will help prepare you for the next stage of the warm-up, sprints.
After you have completed the 10-minute warm-up, it's time to open the legs up with 3-4 short sprints lasting between 10-15 seconds. By doing this, you prime your legs for their best performance.
Ok, so now that you've got the legs primed and ready to go, it's time to move into a slightly longer and more intense workout of about 10- minutes. This will really start to prepare your body physiologically and mentally for the challenges that lie ahead. It's important to note here that although you're ramping up, you still don't want to hit your max power output.
Ok, so now it is time to cool down and give your heart rate and mind a chance to recover. This should only take 5 minutes and no longer.
Make sure you are well-hydrated and have consumed enough carbs to fuel your workout, particularly if it's going to be on the longer side. I recommend sports drinks and gels with plenty of amino acids that are easily digestible and hopefully taste ok, too.
By allowing yourself an extra 30 minutes or so to complete your warm-up, you're giving yourself the absolute best chance to smash your FTP, boosting not only your power output but your confidence, too.
What is a respectable FTP for a beginner, intermediate, or pro?
Understanding your FTP is crucial for gauging your performance and setting goals. FTP varies on level:
Beginners typically have an FTP of 2.0-2.5 watts/kg
Intermediates range from 3.0-4.0 watts/kg, and
Pros exceed 5.0 watts/kg.
What is important here is that you don’t get caught up in comparing yourself to others who may have been training for many years and are much more advanced in their fitness and nutritional strategies and techniques.
By staying consistent with your training and nutritional strategies, you can improve your FTP and move up in categories from a Cat 4 rider to a Cat 3.
How FTP varies by age and gender
As we get older, our ability to sustain high power levels while cycling can decline. This decline is due to natural changes in our bodies, such as muscle loss and reduced oxygen transport to the muscles. This decline can start as early as our thirties and can be as much as 8% per decade.
As we get older, our bodies become less effective at using the oxygen we have, mainly because there are fewer oxygen-delivering capillaries in our muscles. To maintain our cycling performance as we age, we can focus on strength training, interval training, recovery, and nutrition.
These strategies can help older cyclists maintain their performance and continue to enjoy their sport.
FTP training zones
Training zones with a heart rate monitor and/or power meter can make your training more specific. This specificity can help you reach your training goals and monitor your workload.
Training zones ensure that you are training at the right intensity and allow you to analyze your training afterward and track your progress. Understanding your previous training sessions is important for planning future training, and training zones can help with that.
The different training zones are based on your heart rate at the threshold power level, also known as the functional threshold power (FTP). This threshold is set at 100%, and the other zones are percentages of this threshold heart rate or FTP.
FTP and Metabolic Flexibility
Did you know that our bodies have different ways of making energy for activities like running or cycling? There are three systems in our bodies that work together to make the energy our muscles need to move.
These systems are called the creatine phosphate system, the anaerobic system, and the aerobic system. Each system does its own thing and kicks in depending on how hard we're exercising.
For example, when performing a gradual exercise test, you can see how your body's energy systems are working. This test can help you find two important points: the moment when your body starts using oxygen more effectively (aerobic threshold) and the moment it relies more on non-oxygen sources of energy (anaerobic threshold or FTP).
The heart rate zones are expressed as a percentage of the threshold heart rate.
| ZONE | % OF THRESHOLD HEART RATE |
|-------------------|-----------------------------------------------|
| Zone 1 / Recovery | 60-70% of threshold heart rate |
| Zone 2 | 71-80% of threshold heart rate |
| Zone 3 | 81-90% of threshold heart rate |
| Zone 4 | 91-100% of threshold heart rate |
| Zone 5 / Max | 101% to the maximum threshold heart rate
Understanding and utilizing training zones can help you tailor your training to your specific needs and improve your performance.
JOIN FTP tests
When it comes to performing and testing your FTP, two of the most important aspects are ensuring you're consistently completing the same test and mimicking the test in the same environment or being as close to it as you can.
Here at JOIN, we have designed a number of DIY tests that you can perform at home or on the road to help you test, measure, and evaluate your FTP. The right test for you is an golden ratio between the accuracy of the test and the repeatability of a test. An exercise test at a sports lab is for example very accurate at determining your FTP and maximum lactate steady state, but most people can’t do a test like that at least 3 times a year.
Some exercise physiologist even argue to do a 60 minute all-out test for determining your FTP. We however think the impact on your schedule and the mental load of such a test is just way too big.
At JOIN we recommend the 20 minute FTP test as being the most accurate and repeatable FTP test out there. We also provide other tests in JOIN, that might be easier to repeat but slightly less accurate. Simply choose the FTP test that meets your schedule and requirements, and then make sure you stick to the same test each and every time you test your FTP.
JOIN 20-Min FTP Test
Make sure to start with a good warm-up where you gradually increase the intensity for a while, then take a 5-minute break. After that, go all out for 20 minutes, like you're in a race. Try to pace yourself evenly throughout the 20 minutes. Aim to maintain about 95% of your average power and heart rate during this time.
Look for a long, slightly uphill road with minimal traffic if you're outside. If you're doing this on an indoor bike, remember to turn off the resistance controls so you can push yourself. It's really important to only do this test when you're well-rested.
JOIN 12-Min FTP Test
After a good warm-up, take a 5-minute break before going all out for 12 minutes. Try to pace yourself evenly during this time trial. Aim to maintain 92% of your average power and heart rate, which should correspond with your threshold fitness level.
Find a long, preferably slightly uphill, road with minimal traffic if you're outside. If you're on an indoor trainer, remember to switch off resistance mode. Last but not least, make sure you're fully recovered before performing this test to get the maximum results.
JOIN Ramp Test
Start by warming up for 10 minutes at a low intensity. Then, increase the intensity every minute by 25 watts. Aim to maintain your pedaling for as long as possible. Your FTP (Functional Threshold Power) is 75% of the average power over the last minute or the highest 1-minute power value.
If you're doing this test indoors in erg mode, initially set your FTP to 250 watts. Remember, there's no specified cooldown in this test, but make sure to take at least a 10-minute recovery at 50-60% of your FTP.
JOIN Anaerobic Test
After a good warm-up go all out for two, 20-second sprints. After that take 5 minutes of rest and then go for a 1-minute, all out effort. This is followed by 15 minutes of recovery. To end the test you do an 5-minute all out interval. This isn't an easy test and you won't be fully recovered for that last, 5-minute effort. However, if you keep the length of the rest intervals the same every time you do this test, you will get a nice insight into your anaerobic capabilities and how well you recover.
Improve your FTP by 23.8 watts within 12 months.
If you love cycling and want to improve, check out Join's highly adaptive training program. It's designed to help you boost your cycling performance over time. And here's the best part: our customers have reported riding faster and stronger after using it.
With Join, you can work out at your convenience, and the program adjusts to fit your schedule and fitness level. You can start with a free trial to see how JOIN can elevate your cycling performance.
More Relevant Articles
Discover valuable training tips to enhance your cycling performance.
More Relevant Articles
Discover valuable training tips to enhance your cycling performance.
More Relevant Articles
Discover valuable training tips to enhance your cycling performance.
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