FTP in Cycling: The Threshold That Can Transform Your Performance

In modern cycling, technology and data have become the best allies for those looking to improve their performance on the bike. Among the most relevant metrics, one acronym stands out for its ability to transform training plans and races: FTP, or Functional Threshold Power.

What is FTP?

FTP represents the maximum average power (in watts) a cyclist can sustain consistently for one hour without exhaustion. It is, essentially, the balance point between effort and sustainability. It has become the cornerstone of power-based training because it allows athletes to personalize training zones, track progress, and set realistic goals.

Why is it so important?

Measuring and knowing your FTP allows you to:

• Design personalized training based on your capabilities.
  
• Optimize your time on the bike with more effective sessions.
  
• Avoid overtraining by working within controlled zones.
  
• Compare yourself to your past performance rather than to others.

In a world where every pedal stroke counts, training “blind” is no longer an option.

How is it measured?

Although it was traditionally estimated with a one-hour test, most cyclists now use a more accessible and practical method:

• 20-minute test: Ride at the highest sustainable intensity for 20 minutes, then multiply the result in watts by 0.95. For example, if you average 280 W, your estimated FTP is 266 W.
  
• There are also options using integrated power meters and platforms like Zwift or TrainerRoad, which automate the process.

Training zones based on FTP

Once your FTP is calculated, you can divide your training into power zones, each with a specific purpose:

• Zone 1 (Active Recovery): <55% 
  
• Zone 2 (Aerobic Endurance): 56–75%
  
• Zone 3 (Tempo): 76–90%
  
• Zone 4 (Threshold): 91–105%
  
• Zone 5 (VO2 Max): 106–120%
  
• Zone 6 (Anaerobic Capacity): 121–150%
  
• Zone 7 (Neuromuscular Power): Maximal efforts, >150%

FTP isn’t everything, but it is close

While it doesn’t capture all of a cyclist’s abilities (like sprinting or long-term endurance), it provides a clear view of sustained performance, crucial for time trials, long rides, and mountain stages.

How to improve your FTP

• Train in Zone 4 (specifically at 95–105% of your FTP).
  
• Include VO2 max sessions to push your aerobic limits.
  
• Pay attention to nutrition and rest, just as important as training.
  
• Reassess monthly to adjust your FTP and stay on track.

FTP is much more than a number, it is a key tool for smart training, tracking progress, and becoming the best cyclist you can be. At Ciclolux, we believe that knowledge powers performance, the perfect starting point to turn data into results. Explore our blog to keep learning about cycling and sustainable mobility.