What is Functional Threshold Power (FTP) and how can I calculate it ?

Functional Threshold Power is the maximum amount of power (effort) a person can exert
 for an extended period of time, say for an 
hour.
Fitness tests are a great way to measure your improvement for any element of your triathlon training. They show you how your training is making improvements to your potential race times and this one can easily be carried out on the bike.

Tri- Trained follow the British Cycling's approach for measuring your FTP and the way training zones are calculated from the results of your FTP test. 
​​Our calculator on this page will calculate your FTP and your training zones automatically, making it easy to use these zones in your day-to-day training. 

​The following article will give you the background to measuring your FTP and explain each of the zones. This will allow you to work with your coach to develop a training plan and improve your race times.

How to measure you FTP

The easiest way to measure your FTP accurately is to use an indoor bike trainer. You will need a trainer that can measure and display your average power output in watts.  To ensure you get a reliable result, for your average power. carryout the test on a recovery week. That way your body will be refreshed and able to show what it can produce and won't be exhausted from a heavy training week.
​
​Remember a lot of triathletes balance training whilst working,. So although you might be in a rest week from training, also consider how your work load might also affect the test result and try to pick a slot when you haven't been straining your body too much. Difficult I know but if you can, the results you get in the test will be a lot more accurate.

---

Shop

Shop

​FTP Calculator

How to perform the test

When you perform the test, you will be required to record your average (mean) power output. So, make sure during your test that the ERG mode has been turned off.

Warm up

• Warm-up on the bike for 15 minutes at a nice and easy, steady pace. During the warm-up period increase your speed to your test pace for 10 seconds with rest periods between each increase, repeat this throughout the warm-up 5 times.
• At the end of your warmup, your pulse rate should be around 60 to 70 percent of your maximum heart rate 

The Test

• Ride as hard as you can for 20 minutes during which time measure your average (mean) power output. (ERG mode OFF ).

Warm down

• Warm down with an easy 5 to 10 minute steady ride.
• At the end of your warm down, your pulse rate should be back down to 60 to 70 percent of your maximum heart rate 

The recorded average power output can then be entered into the calculator on this page, along with your weight to calculate your individual FTP, training zones and power to weight values.

What are training zones

Zone 1 - Recovery (Active Recovery) < 55% FTP

I am usually watching TV and eating sweets during this phase

A slow and steady ride with no sense of burning or any fatigue. This zone is used as part of a warm-up or warm-down session as well as recovery elements in a hard interval session.

---

Zone 2 - Endurance 55 - 76% FTP 

I am comfortable in this zone and can maintain this pace all day

An easy comfortable ride pace. A pace at which you can still maintain a conversation with any of your fellow riders. Think of this as a zone that if you are at the top end you have to start concentrating to maintain the pace. During a progressive warm-up you will build up to the top end of this zone.

---

Zone 3 - Tempo 76 - 90% FTP

I can still talk in this zone but I am slightly breathless and definitely sweating

In this zone you will have to concentrate on holding the pace and conversations with fellow riders will be short. Experienced riders will use this zone for the flat parts of any ride. Whereas the less experienced will be holding this pace for only short parts of their rides (5 - 10 minutes, with the aim of building the length of time they can maintain the pace as they progress.

---

Zone 4 - Threshold 90 - 105% FTP

I can still talk but I don't really want to and I am sweating profusely

This is the zone you will be in during your FTP test, it's tough going and you will struggle to hold the pace. Conversation will be very short and your legs will have a burning sensation.

---

Zone 5 - VO2 Max 105 - 120% FTP

I can just about grunt in response to your questions and can only keep this pace up for a short time period

Conversation will be nonexistent and you will feel you are pushing the pace very hard. In this zone your legs will start to burn very quickly Staying in this zone for long periods will not be possible and it forms only short elements of any training session.

---

Zone 6 - Anaerobic Capacity > 120% FTP

​I feel like dying is a real possibility

This is your 100% pace and is the zone you will enter when completing that last sprint to the line.

---