What Is FTP?
Functional Threshold Power (FTP)is the maximum average power you can sustain for approximately one hour. It's the cornerstone of every serious cycling training system — from Dr. Andy Coggan's training zones to Training Stress Score (TSS) and Intensity Factor (IF).
Knowing your FTP lets you train smarter, not just harder. Every interval, tempo block, and recovery ride gets calibrated to a precise physiological target instead of gut feeling.
FTP = 20-minute average power × 0.95
The 0.95 corrects for the ~5% anaerobic contribution present during a 20-minute maximal effort compared to a true 60-minute sustainable pace.
FTP = 20-minute average power × 0.95
The 0.95 corrects for the ~5% anaerobic contribution present during a 20-minute maximal effort compared to a true 60-minute sustainable pace.
The 20-Minute FTP Test Protocol
This is the most widely used field test protocol. You need a power meter or a smart trainer.
- Warm-up (20 min): Begin with 20 minutes of easy Z1–Z2 riding. Include three 1-minute efforts at FTP-feel with 2 minutes easy between each. Finish with 5 minutes spinning.
- 5-minute opener (all-out): Ride 5 minutes at maximum effort. This pre-exhausts your anaerobic reserve so your 20-minute test reflects true aerobic threshold, not a sprint.
- 5-minute easy recovery:Spin easy at <100W to clear lactate before the test begins.
- 20-minute maximal effort: Ride as hard as you can sustain evenly for 20 minutes. Record your average power. Even pacing is critical — going out too hard and dying in the last 5 minutes ruins the result.
- Calculate: Multiply your 20-minute average power by 0.95. Example: 280W × 0.95 = 266W FTP.
The Ramp Test Alternative
The ramp test is shorter (typically 20–25 minutes total) and more accessible for athletes who struggle to pace themselves evenly over 20 minutes. Start at a low wattage and increase by 20W every minute until you can no longer maintain the target.
Your FTP estimate from a ramp test is 75% of your best 1-minute power. Example: peak 1-minute power = 360W → FTP = 360 × 0.75 = 270W.
The ramp test tends to favor riders with strong VO₂ max but can overestimate FTP for pure threshold specialists. Use the 20-minute protocol if you race in events lasting longer than 1 hour.
What Is a Good FTP?
Raw FTP wattage depends heavily on body weight. Use Watts per kilogram (W/kg) to compare yourself to benchmarks:
| Category | W/kg (Men) | W/kg (Women) | Example FTP @ 70kg |
|---|---|---|---|
| Untrained | < 2.0 | < 1.6 | < 140W |
| Recreational / Cat 5 | 2.0–2.9 | 1.6–2.4 | 140–203W |
| Trained / Cat 4 | 3.0–3.7 | 2.5–3.2 | 210–259W |
| Competitive / Cat 3 | 3.8–4.4 | 3.3–3.9 | 266–308W |
| Well-trained / Cat 2 | 4.5–5.1 | 4.0–4.6 | 315–357W |
| National-level / Cat 1 | 5.2–5.9 | 4.7–5.3 | 364–413W |
| World-class / Pro | > 6.0 | > 5.4 | > 420W |
Coggan 7 Power Training Zones
Once you have your FTP, calculate your training zones. Each zone targets a distinct physiological adaptation:
| Zone | Name | % of FTP | Physiological Adaptation |
|---|---|---|---|
| Z1 | Active Recovery | < 55% | Circulation, fat metabolism |
| Z2 | Endurance | 56–75% | Aerobic base, mitochondrial density |
| Z3 | Tempo | 76–90% | Lactate clearance, muscle glycogen efficiency |
| SS | Sweet Spot | 88–94% | High-efficiency threshold gain with moderate fatigue |
| Z4 | Threshold | 91–105% | Lactate threshold elevation |
| Z5 | VO₂ Max | 106–120% | Maximum aerobic capacity |
| Z6 | Anaerobic | 121–150% | Anaerobic capacity, peak power |
Frequently Asked Questions
// 01No. 01Why multiply by 0.95 not 1.0?
A maximal 20-minute effort includes some anaerobic contribution (approximately 5%) that isn't available during a full 60-minute effort. The 0.95 correction calibrates to true aerobic threshold power.
// 02No. 02How often should I retest my FTP?
Retest every 6–8 weeks during a build phase, or whenever you feel your training zones no longer feel appropriately challenging. Significant weight changes (>3kg) also warrant recalculating your W/kg.
// 03No. 03Can I estimate FTP from a recent ride without a test?
Yes. If you have power meter data, your best 60-minute average power from a hard race or time trial is approximately your FTP. For efforts under 60 minutes, multiply best average by the appropriate factor (e.g., 0.95 for 20 min, 0.90 for 12 min).
Apply Your FTP — Related Tools & Guides
FTP & Watts/kg Calculator
Enter your FTP and weight to instantly generate all 7 Coggan power zones, your W/kg ratio, and competitive category ranking.
Open Calculator →CTL, ATL & TSB Training Load
Now that you know your FTP, learn how to balance fitness and fatigue using the Banister impulse-response model over a 12-week plan.
Read: CTL/ATL/TSB Guide →GPX & FIT Ride Analyzer
Upload your ride files to see elevation profiles, VAM climbing speed, and grade-calibrated power targets for every climb segment.
Analyze a Ride →