What is FTP? Why is it important?

Functional Threshold Power (FTP) is the highest average power (measured in watts) you can sustain for around forty minutes to an hour without fatiguing.

Why does FTP matter?

• It’s a reliable indicator of your aerobic endurance and cycling performance.

• Helps you set training zones tailored to your fitness level.

• Allows you to track progress and individualise workouts.

• Can be used as a proxy for Lt 2 (The second lactate turn point). The point at which lactate production exceeds the body’s ability to clear it.

FTP Performance Levels (Watts per Kilogram)

After calculating your FTP and W/kg, use this chart to see where you stand.
It's a great way to track progress and set realistic training goals.

How to Test Your FTP at Home

A common, accessible way to estimate your FTP is the 20-minute test, done on a smart trainer, power meter, or even a reliable power meter on your bike outdoors. Here’s how:

1. Warm-up thoroughly — 15 minutes with some easy pedaling and a few short efforts.

2. Ride all-out for 20 minutes, maintaining the highest average power you can sustain consistently without burning out too early.

3. Record your average power for the full 20 minutes.

4. Calculate your FTP as 95% of your 20-minute average power.

Tips for an accurate test

• Choose a flat or a climb with a consistent gradient.

• Avoid starting too fast; pace yourself evenly.

• Make sure you’re well-rested and fueled.

• Use a power meter or smart trainer for best accuracy.

• Repeat the test every 6–8 weeks to track progress.

• Standardise your routine as much as possible, aim for the same recovery, nutrition and weather.

Why FTP isn’t everything?

• If using % of FTP to select effort intensity, reduce your watts by 5% if you are doing a session indoor and you completed the test on a climb.

• FTP is only one piece of the jigsaw it does not give you the full picture of your physical ability, it does not show anaerobic power, repeatability, fatigue resistance, durability, aerobic base which depending on your goals can be key performance indicators.

• It can be underestimated in athletes who are predominantly aerobic and overestimated in anaerobically gifted athletes.

• It can be manipulated by training specifically for the test and not real-word performance.