FTP (Functional Threshold Power)

The highest power output you can sustain for one hour, measured in watts. Key cycling fitness metric.

ftpfunctional thresholdpowerwattscycling

Understanding FTP (Functional Threshold Power)

FTP (Functional Threshold Power) is the highest average power output, measured in watts, that you can sustain for approximately one hour. It's the gold standard metric in cycling for quantifying fitness and setting training zones.

FTP represents your lactate threshold on the bike — the intensity above which fatigue accumulates rapidly. All cycling training zones are calculated as percentages of FTP. For example, endurance rides are 55–75% of FTP, tempo is 76–90%, threshold is 91–105%, and VO2 max intervals are 106–120%.

FTP is tested through standardized protocols: the most common is a 20-minute all-out effort on a flat course or indoor trainer, with FTP estimated at 95% of the 20-minute average power. A power meter (pedal, crank, or hub-based) is required for accurate measurement. FTP testing should be repeated every 4–8 weeks to track fitness changes.

Key Facts: FTP (Functional Threshold Power)

Key facts and insights about ftp (functional threshold power) that every endurance athlete should know.

FTP = highest sustainable power for ~1 h

FTP = highest sustainable power for ~1 hour, measured in watts

Common test

Common test: 20-minute all-out effort × 0.95 = estimated FTP

Recreational cyclists

Recreational cyclists: 150–250W; competitive amateurs: 250–350W; pros: 350–450W

All cycling training zones are derived f

All cycling training zones are derived from FTP percentages

Pro Tips: FTP (Functional Threshold Power)

Test FTP on a consistent setup (same bike, same trainer/course) for comparable results

Warm up thoroughly (15–20 min including a few hard efforts) before an FTP test

Retest every 6–8 weeks so your training zones stay accurate as fitness changes

Don't compare raw FTP numbers with other riders — watts per kilogram is the meaningful metric

Frequently Asked Questions About FTP (Functional Threshold Power)

Not necessarily, but it helps enormously. Power is the most objective and consistent measure of cycling intensity — unlike heart rate, it doesn't lag, and unlike perceived effort, it's not affected by fatigue or caffeine. If a power meter isn't in your budget, heart rate and perceived effort work for most training.

Raw FTP depends on body weight. FTP relative to weight (W/kg) is what matters. 2.5 W/kg is a solid recreational cyclist, 3.5 W/kg is competitive amateur, 4.5 W/kg is elite amateur, and 6+ W/kg is world-class professional. These numbers vary by age and gender.