What exactly does an FTP test measure?
FTP is the maximum level of sustained power you can maintain over 60 minutes. It reflects your anaerobic threshold, the point at which your body begins to produce more lactate than it can eliminate. A high FTP means you can ride longer and at a higher intensity — a decisive advantage, whether in an individual time trial or on long climbs.
There are two common approaches:
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60-minute test
The classic: Here, you pedal as hard as possible for an hour. Your average power output corresponds to your FTP. However, this test is extremely physically and mentally demanding.
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20-minute test
A more common variation involves performing maximum effort for 20 minutes. Your FTP is calculated by taking 95% of the average power output for this interval.
Example calculation:
Average power (20 min): 280 watts
FTP = 280 x 0.95 = 266 watts
Preparing for the FTP test
To ensure that your test provides a realistic picture of your performance, thorough preparation is essential:
- Take a rest day: Avoid any intense workouts the day before. Your legs should be fresh.
- Good nutrition: Carbohydrate-rich meals and sufficient fluids help to store energy for exercise.
- Warm up sufficiently: A 20-minute warm-up with increased intensity prepares your body optimally.
Functional Threshold Power (FTP) is not a static value – it can fluctuate considerably due to external influences. Even small changes in the surrounding conditions can distort the test results. Sleep, nutrition, stress levels, and the time of the test in the training cycle are particularly relevant. For example, someone who goes into the test deprived of sleep or with depleted glycogen stores will hardly be able to achieve maximum performance. Environmental factors such as temperature, humidity, and altitude also play a role: In extreme heat or thin air, performance drops measurably. Even the time of day can play a role – many athletes reach their peak performance in the afternoon rather than early in the morning. To obtain meaningful values, testing should therefore be carried out under as consistent conditions as possible.
How do you interpret the results?
The FTP is the starting point for determining training zones:
- Zone 1: Recovery (< 55% FTP)
- Zone 2: Basic endurance (56-75% FTP)
- Zone 3: Tempo (76-90% FTP)
- Zone 4: Threshold training (91-105% FTP)
- Zone 5: VO2max (106-120% FTP)
- Zone 6: Anaerobic capacity (> 120% FTP)
With these zones, you can tailor your training to improve weaknesses and efficiently increase your performance.
FTP is much more than just a number – it is the foundation for targeted and effective training planning. Training zones (such as basic endurance, threshold training, or VO₂max intervals) can be precisely defined based on your individual threshold performance. This ensures that each session provides the desired training stimulus – not too easy, but not too demanding either. FTP plays a key role, especially in interval training, as intensities are often controlled as a percentage of your threshold performance. Regularly checking and adjusting your FTP allows you to continuously optimize your training and objectively measure progress. Training platforms such as Zwift, Wahoo SYSTM, and TrainerRoad also use FTP as the basis for dynamic training plans that automatically adapt to your individual performance level.
How often should you do an FTP test?
Every 6-8 weeks is a good rhythm for documenting progress and making training adjustments. It's especially worthwhile to check your FTP regularly during competition preparation.
Conclusion
An FTP test is the perfect tool for controlling your training intensity and measuring progress. It helps you specifically improve your performance and reach your full potential. Whether you're a recreational cyclist or a serious road cyclist, structured training based on your FTP will help you become faster, stronger, and more enduring. 🚴💨
Have you tested your FTP yet? Share your experiences and tips in the comments! 😊
