FTP (Functional Threshold Power) is the maximum average power a rider can sustain for one hour. It is used to set training zones (Z1-Z7) and benchmark fitness. The 20-minute test gives FTP = 0.95 × 20-min power.

FTP relative to body weight (W/kg): < 2.5 is untrained, 2.5-3.0 is active amateur, 3.0-4.0 is club racer, 4.0-5.0 is cat 3-1 racer, 5.0+ is professional. Elite road pros average 5.5-7.0 W/kg.

How often should FTP be tested?

FTP tests every 6-8 weeks during a training block track fitness progression. Tests too frequently are fatiguing and disruptive to training. Many use the results to set zones for the next training block.

Cycling FTP from 20-Minute Test

Calculate Functional Threshold Power (FTP) from a 20-minute maximal effort test: FTP = 20-minute average power × 0.95. FTP anchors all cycling training zones.

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Cycling FTP from 20-Minute Test

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Frequently Asked Questions

What is FTP?

What is a good FTP?

How often should FTP be tested?