If you’re new to cycling or just diving into the world of performance training, you’ve likely come across the term FTP. But what does FTP stand for in cycling, and why does it matter so much to cyclists around the world—from amateurs to professionals?
Know What Does FTP Stand for in Cycling?
FTP stands for Functional Threshold Power. It represents the highest average power a cyclist can sustain for one hour of effort, measured in watts. This number is considered one of the most important metrics in cycling because it helps assess a rider’s endurance, aerobic capacity, and overall performance potential.
In simpler terms:
FTP is your cycling fitness benchmark—like your one-rep max in weightlifting or your personal best mile time in running.
Why Is FTP Important?
FTP is valuable because it provides a personalized training metric. Rather than using general speed or time goals, cyclists can train based on power zones calculated from their Functional Threshold Power (FTP). This allows for more efficient training, faster improvement, and clearer progress tracking.
Key Benefits of Knowing Your FTP:
Helps structure training zones for better performance
- Tracks progress over time
- Determines race pacing strategies
- Provides a level playing field for comparing riders (normalized to weight)
Also read: Does Cycling Really Build Muscle? What No One Tells You Pedaling Power
How Is FTP Measured?
FTP is measured in watts, and the most accurate way to determine your FTP is through a power meter or a smart trainer that records your power output during a test ride or workout. You can check online FTP by using FTP calculator on website.
There are multiple ways to test your FTP:
- 60-Minute Test
This method is the most precise, but also the most challenging to perform. You ride as hard as you can for one full hour, and your average power during that time is your FTP.
- 20-Minute Test
A more common method: ride all-out for 20 minutes, then take 95% of your average power over that effort.
For example:
If you averaged 280 watts → FTP = 280 x 0.95 = 266 watts
- Ramp Test
An increasingly popular test found on apps like Zwift or TrainerRoad. The intensity ramps up each minute until you’re unable to keep going. The system then estimates your FTP from your max effort and heart rate.
FTP and Power Zones
Zone 1, which is less than 55% of your FTP, is ideal for recovery rides. This intensity is very light and helps promote blood flow without causing additional fatigue.
Zone 2, ranges from 56% to 75% of your FTP and is used to build endurance and encourage fat burning—perfect for long, steady efforts.
Zone 3, or the tempo zone, sits between 76% and 90% of FTP. It’s used for steady-state rides that are more challenging but still sustainable, helping improve muscular endurance.
Zone 4, spans 91% to 105% of FTP and targets the lactate threshold, making it essential for boosting your FTP and teaching your body to clear lactic acid more efficiently.
Zone 5, ranging from 106% to 120% of FTP, is where VO2 max training happens—these are intense intervals that improve your aerobic capacity and ability to tolerate high effort.
Zone 6, at 121% to 150% of FTP, focuses on anaerobic capacity, helping you generate short bursts of power.
Zone 7, which is any effort above 150% of FTP, works your neuromuscular power, crucial for sprinting and explosive accelerations.
By incorporating workouts that target each of these zones, you can build a well-rounded cycling fitness base, improve specific performance areas, and measure progress over time.
FTP and Weight: Power-to-Weight Ratio (W/kg)
Your absolute FTP (in watts) is important, but many cyclists compare themselves using the power-to-weight ratio, expressed in watts per kilogram (W/kg). This is especially important in climbing and competitive racing.
Example:
FTP = 250 watts
Weight = 70 kg
Power-to-weight ratio = 250 / 70 = 3.57 W/kg
Elite climbers often have ratios above 6 W/kg, while recreational cyclists typically fall between 2.5–3.5 W/kg.
How to Improve Your FTP
Improving your FTP takes consistent training and a mix of endurance and high-intensity work. Here’s how:
Threshold Workouts
Ride at 90–105% of your FTP for sustained intervals (e.g., 2×20 minutes). These mimic the stress of riding near your limit and help raise your lactate threshold.
Sweet Spot Training
Ride at 88–94% of FTP. This zone gives you the most training benefits with manageable fatigue.
VO2 Max Intervals
High-intensity sessions (at 110–120% FTP) improve your ability to buffer lactic acid and push your FTP higher.
Consistency and Recovery
Improvement comes from smart training and proper rest. Overtraining can reduce your FTP rather than boost it.
Tools to Measure and Track FTP
Smart Trainers: Wahoo, Tacx, and Elite trainers can measure and estimate your FTP via connected apps.
Power Meters: Crank-based (Quarq), pedal-based (Garmin Vector), or hub-based (PowerTap) meters provide real-time power data.
Apps and website: Zwift, TrainerRoad, Sufferfest, and Strava help structure FTP-based workouts and visualize performance trends.
Conclusion
FTP in cycling stands for Functional Threshold Power—and it’s one of the most important numbers for any serious rider. Whether you are training for your first sport, entering a race, or just want to measure your cycling fitness over time, knowing your FTP gives you an edge.
With accurate testing, structured training, and steady effort, increasing your FTP can lead to real performance gains. Think of it as your cycling superpower—the higher it goes, the faster and longer you’ll ride.