Functional Threshold Power (FTP) is the cornerstone of structured cycling training. Whether you're a competitive racer or fitness enthusiast, understanding and testing your FTP unlocks the ability to train with precision, track progress, and achieve breakthrough performances.
What is FTP?
Functional Threshold Power (FTP) represents the highest average power you can sustain for approximately one hour. Developed by Dr. Andrew Coggan and Hunter Allen, FTP has become the gold standard metric for cycling performance and training prescription.
Physiologically, FTP corresponds closely to your lactate threshold - the point where lactate production exceeds your body's ability to clear it. Below this threshold, you can ride sustainably. Above it, fatigue accumulates rapidly, and you'll eventually need to slow down or stop.
Key FTP Concepts
- Measured in watts: Absolute power output, independent of speed
- W/kg matters: Watts per kilogram for climbing and comparison
- Not a ceiling: You can exceed FTP for shorter efforts
- Changes over time: Training increases FTP; detraining decreases it
FTP vs. Other Power Metrics
| Metric | Duration | Use Case |
|---|---|---|
| 5-Second Power | 5 seconds | Sprint capacity |
| 1-Minute Power | 1 minute | Anaerobic capacity |
| 5-Minute Power | 5 minutes | VO2max / aerobic power |
| FTP | ~60 minutes | Threshold / sustainable power |
Why FTP Matters for Cyclists
FTP isn't just a number to brag about - it's the foundation for intelligent training. Here's why understanding your FTP transforms your cycling:
Personalized Training Zones
FTP defines your power zones, ensuring workouts are calibrated to YOUR fitness, not generic prescriptions. Zone 2 endurance, sweet spot, threshold, and VO2max intervals are all calculated from your FTP.
Progress Tracking
Watch your FTP climb over weeks and months. A 10-watt increase might not sound dramatic, but it represents significant physiological adaptation and tangible performance gains.
Race Pacing
FTP helps you pace time trials, triathlons, and long climbs. Knowing you can hold 95% of FTP for extended periods prevents blowing up from starting too hard.
Training Load Management
Metrics like TSS (Training Stress Score) use FTP to quantify workout difficulty. This helps balance training load and recovery for optimal adaptation.
FTP Benchmarks by Category
| Category | Male W/kg | Female W/kg |
|---|---|---|
| Untrained | 1.5 - 2.0 | 1.2 - 1.8 |
| Recreational | 2.0 - 2.5 | 1.8 - 2.2 |
| Trained Amateur | 2.5 - 3.5 | 2.2 - 3.0 |
| Competitive | 3.5 - 4.5 | 3.0 - 3.8 |
| Elite Amateur | 4.5 - 5.0 | 3.8 - 4.3 |
| Pro / World Class | 5.5 - 6.5+ | 4.5 - 5.5+ |
FTP Test Protocols Compared
Several validated protocols exist for testing FTP, each with advantages and limitations. The best protocol is one you'll execute consistently and correctly.
Protocol Selection Tip
Choose one protocol and stick with it. Switching protocols makes progress tracking unreliable because each method has inherent biases. Consistency trumps perfection.
| Protocol | Duration | Pros | Cons |
|---|---|---|---|
| 20-Minute Test | ~45 min total | Most accurate, gold standard | Requires pacing skill, mentally tough |
| Ramp Test | ~25 min total | No pacing required, repeatable | May overestimate for some athletes |
| 8-Minute Test | ~30 min total | Shorter efforts, less intimidating | Two efforts required, more complex |
| 60-Minute Test | ~75 min total | Direct measurement, most accurate | Extremely demanding, rarely practical |
The 20-Minute FTP Test Protocol
The 20-minute test is the most widely used and respected protocol. You'll ride as hard as you can sustain for 20 minutes, then multiply your average power by 0.95 to estimate FTP.
Complete 20-Minute Test Structure
-
1
Warm-up (20 minutes)
10 min easy spinning, 3 x 1-min builds to threshold, 5 min easy recovery
-
2
5-Minute Blow-out (crucial)
5 min ALL-OUT effort to fatigue anaerobic system. This ensures the 20-min effort is truly aerobic.
-
3
Recovery (10 minutes)
Easy spinning to recover from blow-out and prepare mentally
-
4
20-Minute All-Out Effort
Maximum sustainable power for exactly 20 minutes. Record average power.
-
5
Cool-down (10 minutes)
Easy spinning to flush lactate and begin recovery
Pacing Strategy for 20-Minute Test
Proper pacing makes or breaks your test. The goal is the highest sustainable power - not the highest starting power.
Start controlled, 2-3% below target. Resist the urge to blast off.
Settle into rhythm at target power. Focus on breathing.
Increase effort if you have anything left. Leave nothing behind.
FTP Calculation
FTP = 20-Minute Average Power × 0.95
Example: If you averaged 280 watts for 20 minutes, your FTP = 280 × 0.95 = 266 watts
The Ramp Test Protocol
The ramp test (also called incremental test or MAP test) involves gradually increasing power until failure. It's the default test in platforms like Zwift and TrainerRoad due to its simplicity and repeatability.
How the Ramp Test Works
-
1
Warm-up (5-10 minutes)
Light spinning to prepare for the test
-
2
Start at Low Power
Begin at ~100 watts (adjustable based on fitness)
-
3
Increase Every Minute
Power increases by ~20 watts each minute (may vary by protocol)
-
4
Continue Until Failure
Keep going until you can no longer maintain the target power
-
5
Calculate FTP
FTP = 75% of the best 1-minute power from the test
Ramp Test Advantages
- No pacing required: Just follow the prescribed power
- Highly repeatable: Less variation between tests
- Less mentally demanding: Easier to execute when tired
- Shorter duration: Complete in 25-30 minutes total
Ramp Test Limitation
Athletes with high anaerobic capacity may receive inflated FTP estimates from ramp tests. If your FTP workouts feel impossibly hard, consider using the 20-minute test or reducing your ramp-derived FTP by 3-5%.
The 8-Minute FTP Test
The 8-minute test protocol, developed by CTS (Carmichael Training Systems), uses two 8-minute maximum efforts separated by recovery. It's less common than the 20-minute test but offers an alternative for athletes who struggle with 20-minute pacing.
8-Minute Test Structure
- Warm-up: 15-20 minutes including builds
- First 8-minute effort: Maximum sustainable power
- Recovery: 10 minutes easy spinning
- Second 8-minute effort: Maximum sustainable power
- Cool-down: 10-15 minutes easy
FTP Calculation
FTP = Average of both 8-minute efforts × 0.90
Take the average power from each effort, average them together, then multiply by 0.90
Preparing for Your FTP Test
Proper preparation ensures your test reflects true fitness, not fatigue or poor conditions. Follow these guidelines for reliable results.
The Week Before Your Test
Do
- Reduce training volume by 30-50%
- Include 2-3 short intensity openers
- Prioritize sleep (7-9 hours)
- Stay hydrated
- Eat normally - don't experiment
Don't
- Do hard workouts 48 hours before
- Start a new diet or supplements
- Consume alcohol night before
- Skip sleep to wake early for test
- Test during recovery week fatigue
Test Day Checklist
- Meal timing: Eat 2-3 hours before. Nothing heavy.
- Caffeine: Use if it's part of your normal routine, 30-60 min before
- Equipment: Charged head unit, calibrated power meter, tire pressure checked
- Environment: Fan positioned for indoor tests, temperature 65-72°F ideal
- Hydration: Bottle ready with your usual drink
- Mental prep: Know your target power, have a pacing plan
Indoor vs Outdoor Testing
Indoor testing on a trainer offers controlled, repeatable conditions. If testing outdoors, use the same route each time - ideally a flat road or consistent grade climb without stops. Outdoor results may be 3-5% higher due to cooling and psychology.
Executing Your FTP Test
Mental approach matters as much as physical preparation. Here's how to execute a successful test.
Mental Strategies
Break It Into Chunks
Don't think about 20 minutes. Think about the current 5-minute block. Make it to the next checkpoint.
Have a Target Power
Based on recent training, know approximately what power you're aiming for. This prevents going out too hard or too easy.
Distraction Helps
Music, podcasts, or Zwift racing can distract from discomfort. Some prefer silence to focus - know what works for you.
Embrace the Suffering
The last 5 minutes will hurt. Accept it beforehand. The pain is temporary; the data is forever.
Signs of a Good Test
- Negative split or even pacing: Second half power equal to or higher than first half
- All-out at finish: You couldn't have gone harder in final minute
- Consistent power: Not massive spikes and drops
- RPE matches expectations: Felt like threshold effort throughout
Using FTP to Set Training Zones
Once you have your FTP, calculate your training zones. These zones prescribe specific intensities for different adaptations.
Coggan Power Zones
| Zone | Name | % of FTP | Purpose |
|---|---|---|---|
| 1 | Active Recovery | <55% | Recovery rides |
| 2 | Endurance | 55-75% | Aerobic base, fat burning |
| 3 | Tempo | 76-90% | Muscular endurance |
| 4 | Threshold | 91-105% | Increase FTP |
| 5 | VO2max | 106-120% | Aerobic capacity |
| 6 | Anaerobic | 121-150% | Anaerobic capacity |
| 7 | Neuromuscular | Max | Sprint power |
Example Zone Calculation
For an athlete with FTP of 250 watts:
Common FTP Testing Mistakes
Avoid these frequent errors to get accurate, useful results.
1. Starting Too Hard
The #1 mistake. First 5 minutes feel easy, so athletes go too hard and blow up. Start controlled, build into the effort.
2. Skipping the 5-Minute Blow-Out
The blow-out depletes your anaerobic system, ensuring the 20-minute effort is truly aerobic. Skip it and your FTP may be inflated.
3. Testing While Fatigued
Don't test after a hard training block. Reduce volume for 3-5 days before testing for accurate results.
4. Inconsistent Conditions
Testing in heat, without a fan, or with different equipment makes comparison unreliable. Control variables.
5. Using Different Protocols
Switching between ramp test and 20-minute test makes progress tracking impossible. Pick one and stick with it.
Frequently Asked Questions
What is a good FTP for a beginner cyclist?
For beginner cyclists, FTP typically ranges from 1.5-2.5 watts per kilogram of body weight. An untrained individual might have an FTP of 100-150 watts, while someone who has been cycling recreationally may see 150-200 watts. The absolute number matters less than tracking your improvement over time.
How often should I test my FTP?
Test your FTP every 4-8 weeks during structured training, or whenever you notice workouts becoming too easy or too hard. Avoid testing more frequently than every 3-4 weeks, as meaningful fitness changes take time to develop. Many athletes test at the beginning and end of each training block.
Which FTP test protocol is most accurate?
The 20-minute test with 95% calculation is considered the gold standard for accuracy and practicality. The ramp test is more repeatable and less mentally demanding but may overestimate FTP for some athletes. The key is consistency - use the same protocol each time you test.
Can I do an FTP test outdoors?
Yes, outdoor FTP tests are valid if you can find a consistent road without stops, traffic, or significant gradient changes. A flat time trial course or gradual climb works best. However, indoor tests on a trainer provide more controlled, repeatable conditions and are preferred for tracking progress.
Why is my ramp test FTP higher than my 20-minute test?
Ramp tests can overestimate FTP for athletes with strong anaerobic capacity or fast-twitch muscle fiber dominance. If your ramp test FTP feels too high for sustained threshold work, reduce it by 3-5% or switch to the 20-minute protocol, which better tests true sustainable power.
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