What is FTP?
FTP (Functional Threshold Power) is defined as the maximum power output you can sustain for one hour in a near-steady state. How do you calculate FTP? It's calculated as 95% of the average power output during a 20-minute maximum effort . This 20-minute effort reflects performance derived from all available energy sources (ATP, glycogen, and fat oxidation), not from any single specific system.
Why is calculating FTP so useful?
This method is highly efficient because it allows for the quick and precise calculation of each person's maximum thresholds. This, in turn, enables the definition of training zones to facilitate progression and development.
What do you need to take the test?
To calculate FTP, you will need a power meter (mandatory) 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 a 20-minute easy ride at 65% of FTP, followed by three 1-minute intervals with 1-minute recovery intervals. This requires fast pedaling at 100 rpm (revolutions per minute), followed by 5 minutes of very intense effort at time trial pace, and finally, the warm-up concludes with 10 minutes of easy riding at 65% of FTP. If time is limited, the warm-up can be shortened to 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 a time trial pace with very high effort. Afterward, a 10- to 15-minute cool-down at an easy pace is performed.
The normalized power result is multiplied by 0.95, since as mentioned above, "FTP is calculated as 95% of the average power exerted in a maximum effort of 20 minutes."
Requirements for calculating FTP
It is necessary to always perform the test under the same conditions: Well hydrated (check by the color of the urine), in a rested state, loaded with carbohydrates and without having consumed alcohol or caffeine in the previous 24 hours.
Practical example:
The normalized (average) power output of the 20-minute test was 197 watts. To calculate FTP, this value must be multiplied by 0.95. That is, 197 * 0.95 = 187 watts. The FTP would be 187 watts. With this value, it is estimated that the maximum sustainable power output for one hour is 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.
