What Is FTP in Cycling? Functional Threshold Power Explained

FTP stands for Functional Threshold Power: the highest average power, in watts, that you can sustain for roughly an hour. It marks the boundary between efforts you can hold for a long time and efforts that tire you out quickly. Because it is personal and easy to measure on a smart trainer or power meter, FTP has become the reference point for almost all structured cycling training.

Why FTP matters

Every structured workout, including the ones in our library, sets its targets as a percentage of FTP. "5 minutes at 110%" means 220 watts for a rider with a 200 W FTP and 330 watts for a rider with a 300 W FTP. The same file works for everyone because FTP scales it.

• It sets your training zones, so easy rides stay easy and hard intervals are hard enough.
• It tracks fitness: a rising FTP means you can ride harder for longer.
• It drives ERG mode: a smart trainer in ERG holds the watts your FTP and the workout ask for.
• It feeds training load metrics such as Training Stress Score, which compare a ride's intensity to your FTP.

Training zones based on FTP

The most widely used zone model, popularized by Dr. Andrew Coggan, splits power into seven zones:

Zone	Name	% of FTP	What it feels like
1	Active recovery	under 55%	Very easy spinning
2	Endurance	56–75%	All-day pace, full sentences
3	Tempo	76–90%	Steady pressure, short sentences
4	Threshold	91–105%	Hard, a few words at a time
5	VO2max	106–120%	Very hard, 3–8 minute efforts
6	Anaerobic capacity	121–150%	Efforts of 30 seconds to 2 minutes
7	Neuromuscular	max	All-out sprints

Different apps use slightly different boundaries, but the idea is the same.

Watts per kilogram

Raw FTP favors bigger riders. Dividing FTP by body weight gives watts per kilogram (W/kg), which predicts climbing speed and lets riders of different sizes compare. A 75 kg rider with a 225 W FTP rides at 3.0 W/kg. For context on what counts as a strong number, see what is a good FTP.

How FTP is measured

Riding flat out for an hour is unpleasant and hard to pace, so most riders estimate FTP with a shorter test:

• A 20-minute test, taking about 95% of the average power.
• A ramp test, where power rises every minute until you stop; FTP is commonly estimated at about 75% of the best one-minute power.
• Automatic estimates from apps and head units, based on your hard rides.

Our FTP test guide compares the options, and the FTP calculator converts test results into FTP and zones.

How to raise your FTP

1. Ride consistently. Several rides a week beats occasional big efforts.
2. Build an aerobic base with plenty of zone 2 riding, such as our 90-minute endurance ride.
3. Add sweet spot and threshold work: 3x15 sweet spot and 2x20 threshold are classics.
4. Include some VO2max intervals, like 5x4 minutes, to lift the ceiling.
5. Recover: fitness is built during rest, so plan easy days and easier weeks.
6. Retest every 4 to 8 weeks so your zones keep up with your fitness.