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If you are taking your first steps in cycling training or want to take your sessions to the next level, you have probably heard of FTP in cycling. These initials appear on most training platforms, simulators, and heart rate monitors, and are essential for understanding your performance on the bike. FTP is one of the most useful indicators for planning workouts, measuring your progress, and adjusting intensity accurately. Thanks to FTP, you can train knowing your actual intensity zone, which is essential for improving your capacity and avoiding overexertion. But what exactly does FTP mean and why is it so important in cycling? Let’s take a look!
What is FTP in cycling?
FTP, or Functional Threshold Power, is the maximum amount of power—measured in watts—that a cyclist can maintain for a prolonged period, usually one hour, without becoming fatigued. In simple terms, FTP reflects the maximum level of effort you can maintain consistently without excess lactic acid building up in your muscles. It is a direct measure of endurance and efficiency, which is why it is used as a reference for structuring workouts and assessing fitness levels. Knowing your FTP in cycling allows you to better understand your performance. For example, a cyclist with an FTP of 250 watts can maintain that power for about an hour before fatigue affects their pace. The higher the FTP, the greater the sustained work capacity and, consequently, the better the overall performance. When talking about FTP, its meaning in cycling, and its function, it is important to understand that it goes beyond a number: it represents your personal power threshold, that point at which the body is working at the maximum balance between intensity and control.
Ways to calculate FTP in cycling
To obtain your FTP value, you need to perform a specific test or performance test, preferably indoors, as conditions are more stable than outdoors and there are no changes in terrain or atmospheric conditions. There are different ways to calculate FTP in cycling, but the most common are the 20-minute test and the 5-minute test, which allow you to estimate the reference value without having to complete a full hour of effort. The objective is to measure the average sustained power ( ) during that time, and then apply a correction factor that approximates the actual value of one hour of continuous effort. Below, we explain how both methods work.
Calculating the 20-minute FTP test
The 20-minute FTP test is the most widely used and recommended by most coaches and training platforms, as it provides a very accurate estimate of the actual value. The procedure consists of warming up properly, performing a few short bursts of effort to activate the muscles, and then maintaining the maximum possible power for 20 minutes straight. Once the test is complete, the average power (in watts) for those 20 minutes is calculated and multiplied by 0.95 to obtain the approximate FTP value. For example, if a cyclist manages to maintain an average power of 260 watts during the test, their estimated FTP will be 247 W (260 × 0.95). In addition, this value can be divided by weight to obtain a more accurate measurement in the form of W/kg (generally, it is usually expressed in this way).
This method requires concentration and good effort management, as the challenge is to maintain a constant intensity, without starting too strong or running out of energy before finishing. ZYCLE indoor cycling bikes, such as the ZBike Infinity, facilitate this type of testing thanks to their measurement accuracy of less than 1% and their ability to reliably record power in real time.
Calculate FTP 5-minute test (indirect calculation of FTP)
The 5-minute test is a shorter option, designed primarily for beginners or those who are unable to sustain prolonged effort. What we actually obtain in this test is the Maximum Aerobic Power (MAP) or VO2 max power. In this case, the test consists of pedaling at maximum effort for 5 minutes, recording the average power achieved. Some applications and simulators use this information to calculate training zones and thus calculate FTP using algorithms based on performance averages and internal formulas. Although this is a useful method as an initial reference, the results may be less accurate, as 5 minutes does not always accurately reflect the ability to maintain sustained effort. Therefore, it is best to use it only as a starting point and then perform a 20-minute FTP test to obtain a more reliable value.
Other ways to estimate FTP
In addition to direct tests, some platforms allow you to calculate your FTP automatically from data collected during training. If they detect that a cyclist has maintained a high power output in a stable manner, they dynamically adjust the FTP value. There are also laboratory tests that determine the power threshold through oxygen consumption and blood lactate concentration, although these are generally reserved for professional athletes.
How to increase FTP in cycling
Improving your FTP in cycling requires time, consistency, and proper training planning. The goal is to increase your body’s ability to maintain higher power for longer periods of time, delaying fatigue and improving energy efficiency. Some effective strategies for raising your FTP include:
- Threshold workouts: these consist of maintaining power just below FTP for prolonged periods (10 to 20 minutes). They help improve exercise tolerance and aerobic capacity.
- Interval training (HIIT): alternating intense efforts with short breaks stimulates the cardiovascular system and improves maximum power.
- Strength and cadence sessions: working on leg strength and pedaling technique allows you to apply more power with less wear and tear.
- Control and recovery: we must not forget that we are not machines and that our heart rate is also an important reference point. Using a heart rate monitor or sensor such as ZYCLE’s ZCore helps to adjust the intensity and ensure that each session is performed within the correct effort zone.
Increasing your FTP is a gradual process, and even small improvements of 5 or 10 watts can make a big difference to your overall performance as a cyclist. The important thing is to monitor your levels and adapt your training to your abilities.
