FTP Training Basics Guide (Demo)

FTP (Functional Threshold Power) is the key metric for measuring cycling performance and the foundation of scientific training.

What is FTP?

FTP represents the maximum average power output (watts) you can sustain for 1 hour. It’s the baseline for defining training zones.

FTP Training Zones

Zone	%FTP	Feeling	Training Purpose
Z1 Recovery	<55%	Very easy	Active recovery
Z2 Endurance	56-75%	Conversational	Aerobic base
Z3 Tempo	76-90%	Somewhat challenging	Endurance building
Z4 Threshold	91-105%	Difficult	FTP improvement
Z5 VO2max	106-120%	Very painful	Maximum oxygen uptake
Z6 Anaerobic	121-150%	All-out sprint	Anaerobic capacity

How to Test FTP

Method 1: 20-Minute Test

1. Warm up for 10-15 minutes
2. Ride all-out for 20 minutes
3. Record average power
4. FTP = Average Power × 0.95

Method 2: Ramp Test

Gradually increase power until exhaustion, ideal for platforms like Zwift.

How to Improve FTP

1. Sweet Spot Training

Long rides at 88-94% FTP:

• 2×20 minutes, 5-minute rest
• 3×15 minutes, 3-minute rest

2. Threshold Intervals

Intervals at 95-105% FTP:

• 4×10 minutes, 5-minute rest
• 5×8 minutes, 4-minute rest

3. Adequate Recovery

Recovery is as important as training! Ensure 1-2 days of complete rest or easy riding per week.

Recommended Tools

• Power Meters: Favero Assioma, Garmin Rally
• Smart Trainers: Wahoo KICKR, Tacx Neo
• Training Software: TrainerRoad, Zwift, Intervals.icu

Questions? Join our Tuesday training sessions and improve together!