What is FTP in cycling and how to measure it
FTP is the power you can sustain for about an hour. How to measure it with a test, how often to repeat it and what it is for.
FTP (Functional Threshold Power) is the highest power you could hold for roughly an hour. It's the reference for power zones and for the load of every ride.
How to measure it
- 20-minute test: after a good warm-up, 20 minutes as hard and steady as you can. FTP is about 95% of average power.
- Ramp test: power rises every minute until you can't continue. It's shorter, but tends to overestimate FTP in riders with a lot of anaerobic capacity.
- Your best efforts: a long climb done flat out or a time trial also give a good reference.
How often to repeat it
Every 6 to 8 weeks, or when you change block. If intervals in a given zone feel much easier than before, your FTP has probably gone up.
Watts per kilo
On the flat, absolute watts matter; uphill, watts per kilo. Dividing FTP by your weight gives a more useful idea of how you'll climb.
No power meter means no FTP, but load can still be measured with heart rate.