Understanding FTP in Cycling Performance

Functional Threshold Power (FTP)represents the highest power output a cyclist can sustain for an extended duration without succumbing to fatigue. Measured in watts, FTP is widely used to structure training plans, optimize pacing strategies, and monitor performance gains. Traditionally, FTP has been associated with the maximum power a rider can hold for one hour.However, research and real-world data suggest that professional cyclists typically sustain FTP for about 50 minutes, while amateur riders average around 40 minutes.  

The problem of true one-hour FTP testing is that it would be too physically and mentally taxing, making it impractical for regular assessments. As a result, shorter field tests—such as the 20-minute effort with a 95% adjustment—are more commonly used to estimate FTP.  

From a physiological standpoint, FTP represents the balance between lactate production and clearance. It serves as the tipping point between longer sustainable endurance intensity and short largely anaerobic intensity bouts. Push beyond FTP, and lactate accumulation accelerates exponentially; stay below it, and the body can sustain effort longer. However, even at FTP, lactate levels gradually increase, just at a much slower rate compared to intensities well above FTP.  

Why FTP Matters in Training  

FTP plays a crucial role in tailoring workouts, pacing strategies, and measuring progress. Training below FTP enhances endurance, while training slightly above it builds power. It also helps cyclists fine-tune their pacing—essential for long rides and races.  

Tracking FTP regularly can highlight performance improvements and signal when to adjust training. If your FTP stagnates, adding high-intensity interval training (HIIT) or focusing on recovery might be necessary.  

Why FTP Is Not Dead 

While newer metrics such as W’ (anaerobic work capacity), critical power, and real-time muscle oxygenation data might offer deeper physiological insights, FTP still provides a simple, accessible, and effective benchmark for structured training.  

FTP is easy to measure through relatively simple field tests, making it accessible to amateur and professional cyclists alike. While it has limitations—such as not accounting for individual variations in fatigue resistance or anaerobic contribution—it remains an effective, standardized metric for assessing and improving performance.  

One of the most important aspects in training is usability and practicality. FTP is valuable because it provides a simple, repeatable, and widely accessible method for measuring a rider’s endurance capacity. While it may not capture short-term anaerobic bursts or sprinting ability, it is still the best single determinant of long-duration performance.  

Additionally, FTP is not meant to be used in isolation but rather as part of a broader profile that includes sprint power, VO2 max, and anaerobic capacity.  

What’s a Respectable FTP?  

For a good comparison between individuals, we divide the FTP by body weight. This way, we get the power per kilogram at the FTP (W/kg) and eliminate the power difference between cyclists at different weights. So if you can lose a few pounds and manage to get your FTP up, then the wattage per kilogram at FTP can be a double winner.  

A Tour de France pro has an FTP between 5.5 W/kg and 6.5 W/kg (the highest number for the GC contenders). Pogacar even did almost 7 W/kg for about 30 minutes in the 2024 Tour de France. Try to hold that for 30 seconds.  

An untrained person usually sees scores between 1.5 to 2 W/kg (men) and 1.3 to 1.7 W/kg (women).  

Most importantly, comparing FTP across riders isn’t always useful—focus on your own progress instead.  

Conclusion 

FTP remains a cornerstone of cycling training due to its practicality, repeatability, and effectiveness in guiding structured training. It provides a solid foundation for endurance training and continues to be one of the most valuable metrics in cycling performance. 🚴💪