🚴♂️ Functional Threshold Power (FTP) is the foundation of power-based training, helping cyclists train smarter, not harder. But what exactly is FTP, and how can you use it to maximize your performance? In this ultimate FTP training guide, we’ll break down FTP, how to test it, and how to structure your training around it to make the most out of every ride. If you missed our first post on training with a power meter, we suggest you start here.
What is FTP? (FTP Training Guide Overview)
FTP (Functional Threshold Power) represents the highest amount of power (measured in watts) that a cyclist can sustain for about one hour. It is a key metric in structured training because it determines your training zones, helps track progress, and ensures you’re training at the right intensity.
Why FTP Matters for Training
🎯 Sets accurate training zones for structured workouts.
📈 Helps measure fitness progress over time.
⚖️ Prevents overtraining by ensuring proper intensity balance.
📊 Provides a benchmark for comparing fitness gains across training periods.
🔍 Allows cyclists to quantify effort levels rather than relying on subjective feel.
Common Misconceptions About FTP Training
🚀 FTP is not the same as your maximum sprint power.
🏆 FTP doesn’t define your overall cycling ability, but it’s a useful benchmark.
🔄 FTP isn’t static; it fluctuates with training load, fatigue, and form.
How to Test Your FTP
There are several ways to determine your FTP, ranging from all-out tests to AI-based estimations.
1️⃣ 60-Minute All-Out Test (Gold Standard for FTP Training)
- Most accurate but extremely demanding.
- Requires mental toughness and pacing strategy.
- Best suited for experienced riders with good endurance.
- Ideal for measuring long-term sustainable power output.
2️⃣ 20-Minute FTP Test (Most Common FTP Training Method)
- Shorter and widely used.
- Multiply your average power from 20 minutes by 0.95 to estimate FTP.
- Requires proper pacing to avoid starting too hard and fading.
- Works well for riders who train regularly but don’t want to commit to a full-hour test.
3️⃣ Ramp Test (Time-Efficient FTP Training Test)
- Progressive increase in intensity until failure.
- Uses peak minute power to estimate FTP.
- Great for indoor training and less mentally taxing.
- Recommended for those who struggle with pacing longer tests.
4️⃣ AI/Software-Based FTP Estimation
- Platforms like WKO5, TrainerRoad, Zwift, and Intervals.icu analyze ride data.
- No testing required; estimates are based on accumulated performance metrics.
- Ideal for riders who train regularly but dislike all-out efforts.
- Best suited for those who consistently log structured workouts.
Training with FTP: How to Use It Effectively
FTP allows you to structure your training into different intensity zones, ensuring workouts are targeted for specific adaptations.
Understanding FTP-Based Training Zones
| Zone | Intensity (% of FTP) | Purpose |
|---|---|---|
| 1 | <55% | Active Recovery |
| 2 | 55-75% | Endurance (Base Building) |
| 3 | 76-90% | Tempo (Sustained Efforts) |
| 4 | 91-105% | Threshold (FTP-Level Training) |
| 5 | 106-120% | VO2 Max (High-Intensity Intervals) |
| 6 | >120% | Anaerobic Capacity (All-Out Efforts) |
Structuring FTP-Based Training Plans
There are multiple approaches to structuring a training season, depending on a rider’s goals, experience, and available time. Some cyclists prefer a more traditional base-building phase focused on Zone 2 endurance, while others incorporate Sweet Spot training (88-94% of FTP) early in the season for a more time-efficient approach.
- Traditional Approach: Focus on long Zone 2 endurance rides in the base phase, gradually increasing intensity towards FTP work in the build phase, and incorporating high-intensity efforts closer to race season.
- Sweet Spot Approach: Introduce Sweet Spot efforts early in the base phase to build FTP while maintaining endurance, progressing to Threshold (Zone 4) and VO2 Max (Zone 5) work later.
- Polarized Training Approach: Emphasizes high volumes of low-intensity work (Zone 1-2) combined with high-intensity intervals (Zone 5-6), minimizing time in moderate-intensity zones.
- Block Periodization: Alternates between highly focused high-intensity blocks followed by high-volume recovery weeks, designed for rapid performance gains.
- Reverse Periodization: Starts with intensity before adding endurance later, useful for time-crunched athletes or those targeting early-season races.
Each of these methods has its advantages and can be tailored to individual needs. The key is balancing intensity and volume while allowing for adequate recovery to drive adaptations.
💡 Pro Tip: Use platforms like Intervals.icu or TrainingPeaks to track FTP-based performance trends over time.
How to Improve Your FTP Over Time
Improving FTP requires a mix of volume, intensity, and progression.
Top 3 Strategies to Boost FTP
- Progressive Overload: Gradually increase training load with more time at intensity.
- VO2 Max Workouts: Training above FTP (Zone 5) increases aerobic capacity.
- Sweet Spot Sessions: Training at 88-94% of FTP improves efficiency without excessive fatigue.
- High-Intensity Interval Training (HIIT): Short, powerful efforts with full recovery can lead to FTP gains.
- Long Steady-State Efforts: Riding at 85-95% of FTP for extended durations builds fatigue resistance.
🔹 Example FTP-Boosting Workout:
- 3×10 min at 95% FTP (3 min recovery between intervals)
- 5×5 min at 105% FTP (5 min recovery)
- 1×40 min at 88-92% FTP (Sweet Spot training)
Conclusion: Why FTP Training Matters
FTP is a powerful tool that allows cyclists to train with precision. Whether you’re looking to increase endurance, get faster, or structure your workouts better, this FTP training guide will help you train smarter, ride stronger, and perform better.
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