What is Functional Threshold Power (FTP) and how can I calculate it ?
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
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.
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
- Ride as hard as you can for 20 minutes during which time measure your average (mean) power output. (ERG mode OFF ).
- 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
Zone 2 - Endurance 55 - 76% FTP
I am comfortable in this zone and can maintain this pace all day
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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.
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Zone 3 - Tempo 76 - 90% FTP
I can still talk in this zone but I am slightly breathless and definitely sweating
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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.
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Zone 4 - Threshold 90 - 105% FTP
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
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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.
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