CoachingAnswer

WHAT IS FUNCTIONAL THRESHOLD POWER (FTP)?

By Anthony WalshRoadman CyclingUpdated 10 July 2026

ANSWER

Functional threshold power (FTP) is the highest average power, measured in watts, that you can sustain for approximately one hour. Developed by Dr Andrew Coggan, FTP represents the boundary between steady-state and non-steady-state exercise — the point above which lactate accumulates faster than your body can clear it. Most cyclists estimate FTP using a 20-minute test (multiplied by 0.95) or a ramp test. FTP anchors all power-based training zones, making it the single most important number for structured training.

KEY TAKEAWAYS

FTP is the highest power you can sustain for approximately one hour.
The standard 20-minute test uses 95% of average power as the FTP estimate.
FTP defines all power training zones — zone 2, sweet spot, threshold, VO2max.
Retest every 6-8 weeks to keep zones accurate as fitness changes.

WHO THIS IS FOR

IS THIS YOU?

The new power meter owner

You have just bought a power meter and see FTP mentioned everywhere but do not know what it means or how to find yours.

The rider who has never tested

You have been training with power but set your FTP based on a guess or a single hard ride and your zones feel wrong.

The returning cyclist

You tested FTP years ago and want to understand whether the concept has changed and how to retest accurately.

THE ROADMAN VIEW

FTP is the anchor for everything else in power-based training. Get it wrong and every zone is wrong — your zone 2 is actually tempo, your sweet spot is actually threshold, and you wonder why you are always tired and never improving. Get it right and the training practically programmes itself.

The test is uncomfortable but simple. Warm up for 15-20 minutes, ride as hard as you can sustain for 20 minutes, and multiply the average power by 0.95. That number is your FTP. It will not be pretty the first time — accept the number, set your zones, and train off it.

What matters more than the number itself is what you do with it. FTP is not a trophy — it is a training tool. A rider with a 200W FTP who trains in the correct zones will improve faster than a rider with a 280W FTP who rides every session in no-man's land because their zones are wrong.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Dr Andrew CogganExercise physiologist, developer of FTP, NP, TSS, and IF
FTP was designed as a practical field-based estimate of the maximal lactate steady state — the highest metabolic rate at which blood lactate concentration remains stable over time. While laboratory measures like MLSS are more precise, FTP provides a sufficiently accurate estimate for training zone prescription in the vast majority of athletes.
Hunter AllenCycling coach, co-author of Training and Racing with a Power Meter
The 20-minute test with 0.95 multiplier works for most cyclists, but the correction factor varies between individuals. Riders with a strong anaerobic contribution may need to use 0.92-0.93. The ramp test is less fatiguing but can overestimate FTP in riders with high anaerobic capacity.

PRACTICAL APPLICATION

DO THIS WEEK

Perform a proper 20-minute FTP test
Warm up 15-20 minutes including 2 minutes at hard tempo. Rest 5 minutes. Ride 20 minutes as hard and steady as possible — aim for an even or slightly negative split. Average power x 0.95 = FTP. Test on the same course or turbo setup each time for comparability.
Set your training zones from FTP
Zone 1 (active recovery): below 55% FTP. Zone 2 (endurance): 56-75% FTP. Tempo: 76-90% FTP. Sweet spot: 88-93% FTP. Threshold: 95-105% FTP. VO2max: 106-120% FTP. Anaerobic: above 121% FTP.
Retest every 6-8 weeks
FTP changes as fitness changes. An outdated FTP means your zones are wrong. Schedule a retest at the end of each training block and after any extended break from riding.
Use FTP to set interval targets
Sweet spot intervals: 88-93% FTP. Threshold intervals: 96-100% FTP. Over-unders: alternate between 95% and 105% FTP. These percentages only work if your FTP is accurate — which is why regular testing matters.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEPacing the 20-minute test too aggressively in the first 5 minutes.
FIXAn even effort is critical. Going out 10% too hard results in a power collapse from minute 12 onwards. Aim for the first 5 minutes to be 3-5W below your target average, then build slightly.
MISTAKESetting FTP based on a Strava segment PR or group ride effort.
FIXAdrenaline, drafting, and variable terrain inflate power numbers from uncontrolled efforts. Only use a structured, controlled test to set FTP.
MISTAKENever retesting after fitness changes.
FIXTraining on an FTP from six months ago means every zone is wrong. If your training has been consistent, your FTP has changed — retest and update.

FAQ

FREQUENTLY ASKED QUESTIONS

Is the ramp test or 20-minute test better?

The ramp test is less mentally demanding and more repeatable, but it can overestimate FTP in riders with high anaerobic power. The 20-minute test is harder to pace but provides a more reliable estimate for most riders. Choose one and use it consistently.

What is a good FTP?

FTP depends on body weight, training history, and genetics. As a guide: 2.0-2.5 W/kg is untrained, 2.5-3.5 W/kg is recreational, 3.5-4.5 W/kg is competitive amateur, and above 4.5 W/kg is elite amateur or professional.

Why is my FTP different indoors and outdoors?

Most riders produce 5-10% less power indoors due to heat, motivation, and the absence of terrain variation. Some coaches prescribe separate indoor and outdoor FTP values. At minimum, test in the environment where you do most of your training.

Can FTP decline while fitness improves?

Yes. During heavy base-building phases, FTP may temporarily drop because the training emphasis is on aerobic volume rather than threshold power. The base fitness being built will support higher FTP when threshold-specific work resumes.

Does FTP matter for long events?

Long events are ridden at 65-80% of FTP. FTP sets the ceiling — a higher FTP means a higher sustainable pace for endurance events. However, aerobic efficiency (how economically you ride below FTP) matters more for events lasting 4+ hours.

How often can FTP realistically improve?

New riders can gain 5-15W per month in the first year of structured training. Experienced riders typically gain 2-5W per focused training block (6-8 weeks). Improvements slow as you approach your genetic ceiling.