Functional Threshold Power (FTP) has become a much-used term in cycling, bandied about at club rides and in cycling cafes, but what does it actually mean? And do you need to know what your FTP is?

The answer is yes. If you can measure your FTP, it will give you some useful data and a good indication of how fit you are. 

Traditionally it has always been hard to measure, unless you have a power metre on your bike or a smart turbo trainer at home, so we've teamed up with Digme Fitness to allow you to use their high-tech bikes to test your FTP.

What is FTP in cycling?

FTP is the amount of power (watts) you can theoretically hold for a set period of uninterrupted time. Most tests are either one hour or twenty minutes (our test classes will work on a 20-minute test, with a warm-up and cool down).

In an FTP test, you will ride as hard as you can for 20 minutes, at the end of which you'll take your average power data and multiply it by 0.95, giving you your FTP. For example, if you average 245 watts over the 20 minutes, your FTP would be 233 watts. 

If that all sounds a bit complicated, then an FTP class at somewhere like Digme is perfect for you, as their high-tech bikes will work all that out for you. You just have to turn up and pedal your heart out.

Being in a group helps to push yourself further and gives you someone to compare stats with at the end of the class. 

Why Do I Need To Know My FTP?

The simple answer is you don't. If you're happy riding based on feel (i.e. how you feel on the bike), then you don't have to worry at all about it.

However, if you want to see a number specific to you that directly relates to your fitness and cycling performance, then you need to test your FTP!

One of the questions we get asked most is 'how can I tell I'm improving', and being completely honest, it's quite hard to see or feel any physical proof without data.

The mantra 'it doesn't get easier, you just go faster' applies perfectly here - you don't feel like you're getting better on the bike because it doesn't feel easier.

However, if you check your Strava data you will see that you've actually gone faster. Of course it doesn't feel easier. You're pushing harder because you're fitter and stronger. 

It's very cyclical (i.e ride bike more = get stronger), but that doesn't mean it's easy to measure.

What does testing my FTP give me?

After an FTP test, you will be given an actual number. Say 250 watts, for argument's sake. This number represents your current fitness level. If you train hard and ride more, this number will go up. If you don't ride much, it will go down. 

If you want to get serious, you can use your FTP to create or follow a training plan. This means riding training sessions like 'over unders', which is where you ride just below FTP for x number of minutes, then just over FTP for x number of minutes. 

An accurate FTP basically gives you a bit more structure, which you can use to make your training more focused. If you want to, of course. You can also just use it as a measuring device, or forget about it and go out and enjoy riding your bike.

How Often Should I test my FTP?

Most serious cyclists will test their FTP every 6-8 weeks, but that's just a guide. You can test it when you like. We're not pro cyclists, and rigid structures can suck the fun out of riding. But testing before and after 'the season' (March- Oct) is a good minimum.

This is roughly a 6-month period, so if you want more data, then we would suggest testing roughly every 1-3 months. 

This works out as roughly the beginning of off-season, mid off-season (Jan/Feb), start of season (March), mid season (June/July) and end of season (Oct/Nov).

How does FTP affect your fitness goals?

At the end of the season (Oct), your FTP will likely be higher than at the start of the season (March). This is mostly because you've been riding a lot more over the summer and are fitter in October.

Therefore, you can set yourself a winter goal of maintaining (or improve) your October FTP throughout the winter. Maintaining your 'fitness' throughout the winter is a vague and hard to achieve task.

Your FTP is a tangible number that directly relates to your fitness and performance, and maintaining that number is a measurable task. Much easier to do. Well, it's not easy, but you know what we mean.

Can I measure my FTP without a power metre?

Yes, you can measure your FTP without a power metre. You can use a turbo trainer with a built-in power metre, or go to one of the many performance cycling centres and do a class.

More serious cyclists (the kind with power metres) will tell you they use their FTP out on the road and set their training zones around it. In reality, they probably just talk about it a lot, but don't actually use it whilst riding that much (you know the type).

Either way, from a purely fitness and measuring point of view, your FTP can be used as a benchmark to relate back to each time you get tested. So you don't need a power metre, or to refer to your FTP whilst cycling at all if you don't want to (and, really, we'd rather you didn't!).

As a beginner cyclist who is using their FTP to simply test their fitness and performance, you only need to refer to it every 3 months or when you test it. It doesn't have to be any more in-depth than that.

Digme Fitness are our indoor cycling partner and Dirty Wknd club members get 15% off all classes. Click Here for full info and to become a member.

If you have any questions about FTP or the upcoming test class please Email Us.