What is FTP and Why It Matters

Functional Threshold Power (FTP) is a cyclist’s highest average power for approximately one hour. It serves as a benchmark for setting training zones and gauging endurance capabilities. Regularly assessing your FTP provides insight into your fitness progress and helps tailor training programs effectively.

How to Conduct an FTP Test

A standard method to determine your FTP involves a 20-minute time trial. Here’s a step-by-step guide:

1. Warm-Up: Begin with a 20-minute warm-up, including three sets of 1-minute high-cadence pedalling at 100 RPM, each followed by 1 minute of easy pedalling.
2. Short Effort: Perform a 5-minute all-out effort to prime your system.
3. Recovery: Pedal easily for 10 minutes.
4. 20-Minute Test: Ride at the highest sustainable intensity for 20 minutes.
5. Cool Down: Finish with 15 minutes of easy pedalling.

After completing the test, calculate your FTP by taking 95% of your average power during the 20-minute effort. This adjustment accounts for a 20-minute test and a full 60-minute effort.

How Often to Test FTP

It’s advisable to retest your FTP every 4 to 6 weeks. Regular testing allows you to track improvements and adjust your training zones accordingly, ensuring your workouts align with your fitness level.

Training Strategies Based on FTP

Once you’ve established your FTP, structuring your training around it can lead to significant performance gains. Consider the following approaches:

• Intensive Training: Focus on increasing your power at FTP by incorporating high-intensity intervals. For example, sessions like 4×8 minutes at 105% of FTP with equal rest periods can be effective.
• Extensive Training: Aim to extend the duration you can sustain your FTP. This might involve longer intervals, such as 2×20 minutes at 95-100% of FTP, with adequate recovery between efforts.

Balancing these training modalities can enhance both your power output and endurance.

Scientific Insights on FTP Training

Research indicates that training at or near your FTP can improve your aerobic and anaerobic energy systems. This balanced development enhances overall cycling efficiency and performance. Moreover, understanding your FTP helps set precise training zones, optimise workout intensity, and monitor progress over time.

Using FTP in Races: Time Trials and Triathlons

FTP is crucial for pacing in time trials (TTs) and triathlons (70.3 & 140.6). Using FTP-based power targets optimises speed while ensuring endurance sustainability.

Time Trial (TT) Racing

Since a time trial is an all-out solo effort, you can sustain a higher percentage of FTP:

• Short TT (under 30 min): Ride at 100-105% of FTP.
• Long TT (30-60 min): Ride at 95-100% of FTP.

TT Race Strategy

• Start controlled: Avoid surging; settle into goal wattage in the first few minutes.
• Hold steady power: TT races reward smooth, consistent effort rather than power spikes.
• Use aero position: Staying aero at FTP is key to maintaining speed with minimal energy loss.

Using FTP in Triathlons (70.3 & 140.6)

Unlike TTs, triathlons require pacing to conserve energy for the run. Aim for lower-intensity power zones based on FTP:

70.3 Ironman (Half Distance – 90km)

• Target power: 80-85% of FTP (Zone 3-4).
• Execution: Stay in the aerobic sweet spot to produce sustained power while avoiding excess fatigue.
• Example: If FTP = 250W, aim for 200-215W average power.

140.6 Ironman (Full Distance – 180km)

• Target power: 65-75% of FTP (Zone 2-3).
• Execution: Holding back on the bike ensures you don’t blow up on the marathon.
• Example: If FTP = 250W, aim for 160-190W average power.

Key Considerations for Race-Day Execution

1. Power Meter & Race Execution

• Use Normalised Power (NP), not just average power, to measure effort.
• Minimise power spikes (especially on hills) to avoid wasting energy.

2. Aerodynamics & Bike Fit

• A well-fitted aero position allows for efficient holding of FTP-based power.
• Reducing drag means more speed for the same power output.

3. Nutrition & Hydration

• Higher FTP efforts burn more glycogen, requiring proper fueling.
• Follow a structured carb intake to maintain power output throughout.

4. Brick Training & FTP Testing

• Use brick workouts (bike-run sessions) to fine-tune FTP-based pacing.
• Retest FTP every 4-6 weeks to adjust race power targets.

Final Takeaway

Understanding and regularly assessing your Functional Threshold Power is essential for targeted and effective cycling training. By tailoring your workouts and race strategies based on your FTP, you can systematically improve performance and optimise race-day execution, whether in a time trial, 70.3, or full Ironman distance.