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  Understanding FTP In Cycling: What It Is And How To Test
  & Improve It
  
  
  
  What Is FTP In Cycling? Here's How To Test And Improve It
  
  
  What's so special about FTP? A lot – so here’s how to test and improve it.
  
  
  
  FTP stands for Functional Threshold Power. For cyclists, it's a key indicator of endurance performance and is
  often used to determine how well your body can sustain power output over long periods of time.
  
  
  
  
  What is FTP?
  Functional Threshold Power (FTP) is the maximum power a cyclist can sustain over
  20 minutes, typically measured in watts. It’s derived from a sustained maximal effort,
  such as in a 20-minute race pace or a repeat interval session.
  
  
  
  Get The Leadout Newsletter
  Subscribe to our newsletter for more cycling tips and insights delivered straight to your inbox:
  
  
  
  What does FTP tell you?
  FTP provides insight into your aerobic capacity,
  muscular endurance, and overall fitness level. It helps determine how well you can maintain power over long rides or races,
  which is crucial for endurance events like marathon races, gran fondos, or ultra-endurance triathlons.
  
  
  
  
  What’s the best FTP testing protocol?
  The most common testing protocols involve either a
  20-minute race-pace ride at a steady intensity or repeated
  sprints with recovery periods. Power meters and heart
  rate monitors are typically used to measure and analyze performance data.
  
  
  
  
  
  How to increase your cycling FTP
  To improve FTP, focus on building endurance, enhancing cardiovascular fitness, and strengthening your legs.
  Interval training, tempo rides, and consistent base miles are all effective
  methods. Proper nutrition and recovery also play a significant role in maximizing FTP.
  
  
  
  
  What’s a good FTP?
  A "good" FTP varies depending on the cyclist's experience and goals.
  
  For amateur cyclists, a range of 250-450 watts is often considered solid.
  Elite cyclists may aim for upwards of 600 watts or more.
  
  
  
  
  What are the limitations of FTP?
  While FTP is useful, it doesn’t tell the whole
  story. It primarily measures aerobic power but doesn’t account for
  anaerobic capacity, muscle fiber types, or other factors that contribute to performance.
  
  
  
  
  
  Alternatives to FTP
  Some coaches and athletes now use VO2 max testing or
  lactate threshold tests as alternatives to FTP.
  These methods provide different insights into endurance performance and
  can be used alongside FTP to get a more comprehensive understanding of fitness levels.
  
  
  
  
  More thresholds than just FTP…
  Cyclists also track other metrics like peak power output, sustained power over shorter durations, and
  recovery rates between efforts. These additional
  measurements give a broader picture of cycling performance.
  
  
  
  
  Beyond FTP
  While FTP is foundational, there are many aspects to cycling performance that go beyond it.
  Power-to-weight ratios, pedaling efficiency, flexibility, and mental toughness all
  play significant roles in determining overall success on the bike.
  
  
  
  
  History of FTP
  FTP has its roots in endurance sports like running and swimming,
  where athletes have been measuring their threshold speeds for decades.
  The concept translated well into cycling, offering a
  measurable standard for gauging endurance performance.
  
  
  
  
  Useful links
  For more information on testing and improving FTP, check out these resources:
  
  
  - Cycling Training Resources(https://www.example.com/cycling-training)
  - FTP Testing Guide(https://www.example.com/ftp-testing-guide)
  - Cyclist Forums(https://www.example.com/cyclist-forums)
  
  Racing
  If you're looking to apply your FTP knowledge in a race, here
  are some tips:
  
  
  - **Pace yourself:** Stick to your race-pace
  zones during the early parts of the event.
  - **Monitor your power:** Use a power meter to ensure you’re within your FTP limits.
  
  - **Stay relaxed:** Maintain a steady cadence and avoid overexertion in the early stages.
  
  
  Buyers-guides
  Looking for new gear? Check out our buyers’ guides for reviews and recommendations:
  
  
  
  - Best Cycling Power Meters(https://www.example.com/best-cycling-power-meters)
  - Top Cycling Helmets(https://www.example.com/top-cycling-helmets)
  
  Reviews
  Read our latest reviews of bikes, gear, and training equipment
  to make informed decisions:
  
  
  - Review: Best Road Bikes for 2023(https://www.example.com/best-road-bikes-review)
  - Review: Latest Cycling Shoes(https://www.example.com/cycling-shoes-review)
  
  Please login or signup to comment
  To share your thoughts on this article, please log in or create an account:
  
  
  
  Please wait...
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