FTP (Functional Threshold Power)

Definition:

FTP, or Functional Threshold Power, is the maximum average power a cyclist can sustain for approximately one hour, measured in watts. It’s a key benchmark in cycling training and performance analysis.

Why it matters:

Knowing your FTP helps you:

  • Structure personalized training zones
  • Track fitness progress over time
  • Compare performance across different rides or riders

How it’s measured:

Cyclists usually test FTP using:

  • A 20-minute test (average power × 0.95)
  • A ramp test (progressive effort until exhaustion)
  • Data from a time trial or a long climb

Related terms:

    • Watts – unit of power in cycling
    • Power meter – a device used to measure power output
    • Lactate threshold – the physiological point linked to FTP

Example in practice:

If your FTP is 250W and you weigh 70 kg, your power-to-weight ratio is 3.57 W/kg. This metric is crucial for climbing ability and race performance.

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