Understanding Functional Threshold Power (FTP)

Functional Threshold Power (FTP) is a fundamental concept in the world of cycling, pivotal for both amateur and professional cyclists. FTP represents the highest power output a cyclist can sustain for an hour without fatiguing. This metric is crucial because it offers a personalised benchmark for fitness and endurance, enabling cyclists to tailor their training programs effectively.

The science behind FTP

FTP is grounded in the concept of lactate threshold, which refers to the exercise intensity at which lactate (a byproduct of anaerobic metabolism) starts to accumulate in the blood. When you exceed this threshold, fatigue sets in more rapidly. FTP is essentially the power output at lactate threshold, indicating the highest intensity a cyclist can maintain over a prolonged period without significant lactate buildup.

Measuring FTP with a ramp test or a 20-minute time trial

Ramp test

1. Warm-up: Begin with a thorough warm-up of at least 15 minutes.
2. Test effort: Start cycling at a low power level, typically around 100 watts.
   1. Every minute, increase the power output by a set increment, usually 20-25 watts.
   2. Maintain a steady cadence throughout the test.
   3. Continue this progression until you reach the point of exhaustion, where you can no longer sustain the required power or cadence.
3. Cool down: Follow the test with a 10-15 minute cool-down period to gradually lower your heart rate.
4. Calculate FTP: Record the highest power level you sustain for a full minute as your peak power output.
   1. Estimate your FTP (Functional Threshold Power) by multiplying the peak power by a specific percentage, commonly 70-75%.

For instance, if your average power during the ramp test is 300 watts, your FTP would be calculated as 300 x 0.75 = 225 watts. This value becomes the cornerstone for setting up your training zones.

20-minute time trial

Another of the most reliable methods to determine your FTP is through a 20-minute time trial. Here’s how to do it:

1. Warm-up: Start with a comprehensive 20-minute warm-up. This should include some high-cadence spinning and a few short, high-intensity efforts to prepare your body for the test.
2. Test effort: After warming up, ride as hard as you can sustain for 20 minutes. It’s crucial to maintain a consistent effort throughout, without burning out too early.
3. Cool down: Follow the test with a 10-15 minute cool-down period to gradually lower your heart rate.
4. Calculate FTP: Take the average power output from the 20-minute effort and multiply it by 0.95. This adjustment accounts for the difference between the 20-minute and the full 60-minute effort.

For instance, if your average power during the 20-minute trial is 250 watts, your FTP would be calculated as 250 x 0.95 = 237.5 watts. This value becomes the cornerstone for setting up your training zones.

How to train with power zones

Training with power zones is a method that allows cyclists to optimise performance and avoid overtraining by targeting specific intensities tailored to their fitness level. Power zones are derived from your FTP and help structure your workouts to focus on different aspects of endurance and power.

Setting up power zones

Power zones are typically divided into seven categories:

1. Zone 1 (Active recovery): Less than 55% of FTP
2. Zone 2 (Endurance): 56-75% of FTP
3. Zone 3 (Tempo): 76-90% of FTP
4. Zone 4 (Lactate threshold): 91-105% of FTP
5. Zone 5 (VO2max): 106-120% of FTP
6. Zone 6 (Anaerobic capacity): 121-150% of FTP
7. Zone 7 (Neuromuscular power): Maximal effort

Avoiding overtraining

Balancing training intensity and recovery is crucial to avoid burnout. Incorporate recovery rides (Zone 1) and easy days to allow your body to recover and adapt. Overtraining can lead to fatigue, decreased performance, and increased risk of injury. Monitoring your body’s response to training and adjusting your program accordingly is essential for long-term success. Don’t be afraid to enlist some additional tools and techniques to aid recovery.

Top FTP workouts for cyclists

Improving your FTP requires specific workouts that challenge your power output and endurance. Here are some of my favourite FTP-boosting workouts.

Sweetspot intervals

Sweetspot training involves riding at 88-93% of your FTP. This intensity is challenging enough to stimulate significant fitness gains without causing excessive fatigue.

Sweetspot workout example

• Warm-up: 15 minutes of easy spinning with a short ramp up to FTP at about 10 minutes.
• Main set: 3 x 15 minutes at 88-93% of FTP with 5-minute recovery between intervals.
• Cool down: 10 minutes of easy spinning.

Threshold intervals

Threshold intervals are performed at or just below your FTP, aiming to improve your ability to sustain high-intensity efforts.

Threshold workout example

• Warm-up: 15 minutes of easy spinning with a ramp up to FTP at about 10 minutes.
• Main Set: 4 x 10 minutes at 95-105% of FTP with 5-minute recovery between intervals.
• Cool Down: 10 minutes of easy spinning.

VO2max intervals

Perhaps contradictory to what some apps and coaches might advise, VO2max intervals help improve your ability at the top end. This is crucial to opening up your potential at FTP too. Consider your FTP a gold fish and your VO2max the gold fish bowl. The gold fish can never outgrow the bowl.

VO2max workout example

• Warm-up: 20 minute progressing intensity to FTP, include a couple of 5 second all out efforts too.
• Main set: 6 x 3 minutes at 105-120% of FTP with 3-minute recovery between intervals.
• Cool down: 10 minutes of easy spinning.

The benefits of FTP testing for cyclists

Regular FTP testing provides numerous advantages for cyclists, offering insights into fitness progress and helping to tailor training programs effectively.

Personalised training coaching

FTP testing allows you (or your coach) to customise your training based on your current fitness level. This personalisation ensures that your workouts are neither too easy nor too hard, maximising the benefits of each session. By training at the appropriate intensities, you can target specific physiological adaptations that align with your goals.

Performance tracking

FTP serves as a reliable measure of your performance improvements over time. Regular testing enables you to track your progress and adjust your training accordingly. This feedback loop is crucial for maintaining motivation and ensuring that your training remains effective.

Goal Setting

Knowing your FTP helps set realistic and achievable performance goals. Whether you’re aiming to improve your time in a local race or enhance your endurance for a Gran Fondo, FTP provides a quantifiable benchmark to strive towards.

Motivation

Seeing tangible progress in your FTP can be incredibly motivating. As you witness your power output increase, it reinforces the effectiveness of your training and encourages you to keep pushing your limits.

Tools and technology for FTP training

Leveraging technology can significantly enhance your FTP training and tracking. Various tools and apps offer structured training plans, real-time feedback, and comprehensive data analysis.

Humango

HumanGo is a comprehensive digital coaching platform designed to optimize the training and performance of endurance athletes. By leveraging artificial intelligence and advanced data analytics, HumanGo provides personalised training plans that adapt to the athlete’s progress, goals, and feedback. The platform integrates seamlessly with various fitness trackers and apps, offering real-time insights and recommendations to enhance training efficiency and effectiveness. HumanGo also emphasises holistic athlete development, including aspects like nutrition, recovery, and mental health. With its user-friendly interface and data-driven approach, HumanGo empowers athletes to achieve their best performance through smart, tailored coaching solutions.

Zwift

Zwift is a cutting-edge virtual training platform that transforms indoor cycling and running into an engaging and interactive experience. By connecting your smart trainer, treadmill, or bike sensors to the Zwift app, you can ride or run through immersive virtual worlds, from lush countryside to bustling cityscapes. Zwift offers a variety of structured workouts, training plans, and group rides, along with the excitement of racing against a global community in real-time. The platform’s gamified elements, such as earning points, unlocking gear, and competing in challenges, add an extra layer of motivation. With its blend of fitness and fun, Zwift has revolutionized how athletes train indoors.

Wahoo

Wahoo offers a range of high-quality fitness products designed to enhance the training experience for athletes, particularly cyclists and runners. Their product lineup includes GPS bike computers like the ELEMNT series, which provide detailed ride data and seamless integration with various training platforms. Wahoo also offers the KICKR series of smart trainers, known for their realistic road feel and robust performance metrics. Additionally, they have the TICKR heart rate monitors, which are highly accurate and comfortable for extended use. Wahoo’s products are user-friendly, integrate well with third-party apps, and are built to withstand rigorous training sessions, making them a popular choice among endurance athletes.

Summary

Understanding and improving your Functional Threshold Power (FTP) is essential for optimising your cycling performance. By accurately measuring your FTP through methods like a ramp test or a 20-minute time trial, you can set up personalised power zones and structure your training to target specific intensities. Incorporating workouts like sweet spot, threshold, and VO2 max intervals can significantly boost your FTP, while regular testing helps track progress and tailor your training programs effectively.

Using tools and technology such as Humango, Zwift, and Wahoo trainers you can enhance your training experience and provide valuable insights into your performance. By leveraging these resources and maintaining a balanced training approach, you can achieve significant improvements in your cycling endurance, power, and overall performance.

References

1. Allen, H., & Coggan, A. (2019). Training and Racing with a Power Meter. VeloPress.
2. Hawley, J. A., & Noakes, T. D. (1992). “Peak power output predicts maximal oxygen uptake and performance time in trained cyclists.” European Journal of Applied Physiology and Occupational Physiology, 65(1), 79-83.
3. Jones, A. M., & Carter, H. (2000). “The effect of endurance training on parameters of aerobic fitness.” Sports Medicine, 29(6), 373-386.
4. Zwift. (n.d.). Retrieved from Zwift
5. Humango. (n.d.). Retrieved from Humango
6. Wahoo Fitness. (n.d.). Retrieved from Wahoo Fitness