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FTP Explained

FTP (Functional Threshold Power) is a key performance indicator in cycling. Lean more about it below

Why Your Threshold Matters

In its most basic sense, Functional Threshold Power (FTP) is the maximum power output you can sustain for 1 hour. Lactate Threshold is the approximate level of exercise intensity at which lactate begins to accumulate in your blood. It is a very strong indicator to your current fitness levels and is a great point to derive training zones and construct workouts. Every workout on revolves around your FTP

To get a full detailed (scientific) understanding of FTP, we recommend you read this article. (link)

How Threshold Is Measured

Functional Threshold Power - is measured in watts, i.e. the number of watts you can sustain over 1 hour. To measure watts you will need a powermeter which in its most basic sense is a torque gauge at either your real wheel, cranks or pedals. Powermeters are an excellent piece of equipment but come with a large cost (£600 - £2000).

If you don't own a powermeter, we're here to help! With nothing more than a speed sensor and ANT+ dongle, our software will calculate a "proxy power" reading based on the make/model of turbo trainer by using data about its power curve!

Click here for further details about proxy power

How To Test Your Threshold

So now you know the basics of FTP you need a way of determining your FTP. The best way to do this is to (after a comprehensive warmup) go as hard as you can for 1 hour and take your average power over the 1 hour period. This is obviously a very physically and mentally taxing workout! There are other ways to also predict your FTP.

1: The Threshold Test - After opening Power+ Beta, click the button "Threshold Test". This will give you a workout which is structured as follows:

  • 10 minute warmup
  • 20 minute test - As hard as you can for 20 minutes, remember to pace it well!
  • 5 minute cool down

At the end of the workout, Power+ Beta will assign you your FTP (based on the 20 minute portion of the test). This will then be added to your profile.

2: From previous knowledge

You may already know your FTP. If so, you can enter this figure in your profile under the "body" tab.

The Importance Of Testing

When you begin structured training, improvements can come thick and fast. To make sure you keep progressing you should re-test your FTP anytime you think your fitness levels may have changed.