What is FTP?
FTP (Functional Threshold Power) is the maximum power sustained over a one-hour period in a near-steady state. How is FTP calculated? This figure is calculated as 95% of the average power output generated during a 20-minute all-out effort . This 20-minute effort reflects performance derived from all available energy sources (ATP, glycogen, and fat oxidation) and not from any specific system.
Why is calculating FTP so useful?
It's a very efficient method because it allows for rapid and highly accurate calculations of each individual's maximum thresholds. This allows training zones to be defined for progression and development.
What do you need to take the test?
To calculate FTP, you will need a power meter (required) and a heart rate monitor (recommended).
How is the FTP test performed?
The same protocol should always be followed. The first option is to perform 20 minutes of easy cycling at 65% of FTP, followed by three sets of 1 minute each with a 1-minute recovery . This requires fast pedaling at 100 rpm (revolutions per minute), 5 minutes of very intense effort at time trial pace, and then finish the warm-up with 10 minutes of easy cycling at 65% of FTP. If time is limited, the warm-up time can be reduced by performing 5 minutes at an easy pace, 5 minutes at an intense pace, and 10 minutes at an easy pace. The FTP test is performed for 20 minutes at time trial pace with very high effort. A 10- to 15-minute cool-down is then performed at an easy pace.
The result obtained from normalized power is multiplied by 0.95, since as mentioned above, "FTP is calculated as 95% of the average power output during a 20-minute maximum effort."
Requirements for calculating FTP
The test must always be performed under the same conditions: well hydrated (checked by urine color), rested, carbohydrate-rich, and without having consumed alcohol or caffeine in the previous 24 hours.
Practical example:
The normalized (average) power output for the 20-minute test was 197 watts. To calculate the FTP, multiply this figure by 0.95. That is, 197 x 0.95 = 187 watts. The FTP would be 187 watts. With this figure, the maximum sustainable power output for one hour is estimated to be 187 watts.
Literature
- Allen H, Coggan A. Training and racing with a power meter. VeloPress; CO, USA: 2010.
- Denham J, Scott-Hamilton J, Hagstrom A, Gray A. Cycling power outputs predict functional threshold power and maximal oxygen consumption. J Resistance Cond Res. 2017; 34:3489–3497.
- McKay J, Horner K. What is known about the cycling-related FTP 20 test? A scope review. J Sport Sci. 2021; 39(23):2735–2745.
- McGrath, Mahony N, Fleming N, Donne B. Is the FTP Test a Reliable, Reproducible, and Functional Assessment Tool in Highly Trained Athletes? Int J Exercise Sci. 2019; 12 (4): 1334–1345.
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