FTP, or Functional Threshold Power, is the highest average power (measured in watts) a cyclist can sustain for about 60 minutes without fatiguing.
It’s one of the most important metrics in cycling training because it reflects your current fitness and is used to define your power zones, which help guide training intensity. Your FTP is also the anchor for Normalized Power (NP), the metric used to measure the true physiological cost of variable-effort rides.
The most common way to estimate FTP is through a 20-minute test, where you ride as hard as you can and take 95% of your average power from that effort.
Many indoor trainers and apps like Zwift can guide you through this process.
FTP is not static, it changes as your fitness improves or detrains.
That’s why structured plans often include regular testing to keep your zones accurate.
Want to increase your FTP? Follow our FTP training plan and start improving your FTP today.