Fast Talk podcast<\/a> on the reasons why FTP might not be the “end all, be all” measurement for training.<\/p>\n\n\n\nHow often should I test?<\/h2>\n\n\n\n The frequency of testing should be coordinated with your coach. In the early stages of development, testing every three months is quite satisfying because improvements can be quite significant. <\/p>\n\n\n\n
Over time, and if you are a more seasoned athlete, FTP growth will slow down, making the test frustrating at times. I personally like to use other tools, such as WKO4 software, to adjust athletes’ FTP as needed over time, without the need to put them through a 20 or 60-minute test.<\/p>\n\n\n\n
Also, keep in mind that FTP is not a static, absolute number. It can vary depending on circumstances outside of the athlete’s control, such as altitude, air temperature, illness, fatigue and others.<\/p>\n\n\n\n
FTP Tests on Zwift<\/h2>\n\n\n\n A convenient option is to perform an FTP test on Zwift by selecting any of the two available workouts, described below. Both use the 20-minute test approach discussed above. Upon saving your ride, you will be notified of your FTP. <\/p>\n\n\n\n
FTP Test – Standard<\/h3>\n\n\n\n The standard test on Zwift starts with a 20-minute ramp that goes from 30% to 70% of FTP. Next is 3 sets of 3 intervals, each for 20 seconds at 90%, 110%, and 130% of FTP (9 minutes total), followed by 5 minutes at 60%, 5 minutes at 110% and 10 minutes at 60% of FTP. <\/p>\n\n\n\n
Then the test starts with a 20-minute block where you ride as hard as you can sustain for that duration. Cool down for 10 minutes. <\/p>\n\n\n\n
FTP Test – Short<\/h3>\n\n\n\n This version of the test has a shorter warm up. It starts with a 5-minute ramp going from 30% to 70% of FTP. The next set is 3 intervals of 20 seconds each at 90%, 110%, and 130% of FTP, followed by 3 minutes at 60%, 3 minutes at 110%, 2 minutes at 120%, and 6 minutes at 55% of FTP. <\/p>\n\n\n\n
Then the test starts with a 20 minute block where you ride as hard as you can sustain for that duration. Cool down for 5 minutes.<\/p>\n","protected":false},"excerpt":{"rendered":"
What is FTP? Perhaps the most popular definition of Functional Threshold Power (FTP) is \u201cthe highest power a rider can maintain in a quasi-steady state without fatiguing. It is an estimate of the power output that corresponds most closely with the maximal metabolic steady state or metabolic control limit, or what is more commonly referred to…<\/p>\n","protected":false},"author":3,"featured_media":3452,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"pmpro_default_level":"","footnotes":""},"categories":[32,46],"tags":[35,83,84,85,86,72,87,45,88],"yoast_head":"\n
Functional Threshold Power (FTP) Quick Guide - [360 VELO]<\/title>\n \n \n \n \n \n \n \n \n \n \n \n \n \n\t \n\t \n\t \n \n \n \n\t \n\t \n\t \n","yoast_head_json":{"title":"Functional Threshold Power (FTP) Quick Guide - [360 VELO]","description":"A primer on what is FTP, why it matters for cyclists, how it can be measured and used as an effective training tool. Includes testing your FTP with Zwift.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.360velo.com\/what-is-ftp-functional-threshold-power\/","og_locale":"en_US","og_type":"article","og_title":"Functional Threshold Power (FTP) Quick Guide","og_description":"A primer on what is FTP, why it matters for cyclists, how it can be measured and used as an effective training tool. 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