FTP: The Good, the Bad, and the Better

Written by Dr. Kat Sweatt, Nutritionist and Exercise Physiologist

FTP is the often talked about, likely inflated, exclusive-to-cyclists term that might be the topic of ride conversation, time trial strategy, or the heart of a training plan.

What is FTP really and how important is it? Is it the end-all be-all of training and performance or is it time to move on? This article will answer those questions and more.

Technology in endurance sport and cycling in particular has elevated training and performance for even the causal rider. If you follow a training plan, there is likely some type of “threshold” measure that your training is based upon. FTP was once the gold standard, but, as the science behind cycling continues to improve, maybe it’s not anymore.

What is FTP?

FTP is a term mostly meaningful only to cyclists. FTP refers to Functional Threshold Power and is commonly thought of as a measure of performance. It is defined as the maximum average power output you can sustain for 1 hour during a solo effort, measured in watts. This is your hour of power. You fight for every minute and have an empty tank by the end of the test.

How is FTP Measured?

Truth…Riding as hard as you can for 1 hour SUCKS. So, FTP is most commonly measured by a 20 minute test where you go out on a flat road or on an indoor trainer and give it your best sustained effort for 20 long, grueling minutes. Once you know your average power for that 20 minutes, take 95% of that number and call that your FTP. For example, a 20 minute average power of 250 watts multiplied by 0.95 = 237.5 watts and we call that your FTP.

Why take 95% of your 20 minute power? Researchers found that this somewhat reflects your 1-hour power number without having to do a 1-hour test. 

Once you have a measure of your FTP, many coaches and training programs establish training zones based around your FTP. This is where FTP is limiting.

The Good

Why is FTP useful?

FTP is inexpensive and easy to measure if you have access to a power meter. It does not require an exercise physiology lab, and it is repeatable. It can inform as to whether the training you have been doing is improving (or hindering) your threshold efforts.

FTP is a performance measure. What is the best indicator of performance? Performance! So, in many respects, FTP is a great performance measure outside of a race. It takes mental toughness, the ability to push yourself, suffer, and, of course, a decent FTP takes a little fitness.

FTP is used by coaches and athletes to set power zones for training, create training plans, and can also be used as a performance metric during time trial races, inform your effort during a break away, and climbing. For many, the power zones and training plans created based on an individual’s FTP will result in improvements if the plan is executed.

After training in the various zones determined by your FTP, an athlete becomes quite aware of how it feels to ride at those intensities.

But, FTP is not the end-all-be-all of training. Here’s why.

The Bad

First and foremost, the biggest and most detrimental misconception about FTP is that it is a proxy or surrogate for lactate or anaerobic threshold (explained below). This is absolutely not the case. FTP is not a physiological measure. Physiological determinants of fitness include metrics such as anaerobic threshold (AT), maximum lactate steady state (MLSS), VO2max, and heart rate. 

Second, like mentioned above, FTP is a performance measure. It is a test to exhaustion for 20-60 minutes, therefore may be affected by variables such as motivation (how motivated is someone to really push their limits for 20+ minutes?), poor night sleep, fatigue, heat, nutrition, etc.

Additionally, FTP does not reveal much about the type of athlete you are. Sprinter vs climber, fat burner or highly glycolytic, more fast twitch vs slow twitch fibers, etc.

Before diving deeper, FTP is useful in many ways but it doesn’t tell you what’s under the hood. Are you a Lamborghini or a Ford F150? What type of engine, fuel, tires, etc. are you rolling with?

So What…?

Consider two athletes may have the same FTP but accomplished that FTP in very different ways. For example, one used more glycogen and type 2 fibers, and is a better sprinter while the other used more fat and type 1 fibers and is a better climber. Think of Peter Sagan (a naturally muscular world class sprinter) vs Chris Froome (naturally lean and amazing mountain climber). Say they have the same FTP but, genetically and physiologically these athletes differ greatly. If given the same training plan, the energy systems targeted and results of the training program would differ for these athletes.

Taking it a step further, training zones established by FTP in these 2 athletes are likely not accurate. For example in the illustration to the right, both athletes have an FTP of 370 watts. They go out for a training session focusing on VO2max established by 115% of FTP, or 426 watts. However, the sprinter has a higher VO2max and lower anaerobic threshold than the climber who has a lower VO2max but higher anaerobic threshold (in other words can work at a higher % of his VO2max). FTP-established zones underestimates VO2max zone for the sprinter (Athlete 1) and overestimates for the climber (Athlete 2).

Therefore, along with a performance measure such as FTP, variables such as carb vs fat burn, muscle fiber type, anaerobic threshold, and VO2max are gold standard elements in designing a training plan specific to an athlete’s abilities, physiology and metabolism, and goals.  

Here is an analogy: John and David both have $2000 dollars in their bank accounts. John make much more money than David suggesting that how they came to have that amount of money in their accounts was totally different. John may make much more money but has more expenses while David does not make as much but has very few expenses. For a financial advisor to give John and David a financial growth plan, they would need to dive in and look at income, spending, etc., and their plans would likely differ greatly even though the account balance and goal is the same.

Physiological Determinants of Fitness

FTP is a small part of a much bigger picture. When power was first used as a training tool, Dr. Andy Coggan and other researchers set out to determine if FTP related to Maximum Lactate Steady State (MLSS).

MLSS is the highest blood lactate concentration and workload that can be maintained over time without a continual blood lactate accumulation. The crux of MLSS is metabolic stability (lactate), where the FTP is an all-out (potentially nonstable) effort aiming to empty the tank by the end. MLSS is one of the physiological measures that determine aerobic fitness. Some studies found that if you multiply a 20-minute FTP test be 91% up to 95% in more elite cyclists, FTP does correlate to MLSS while others found no relationship. These studies had many limitations, such as small number of participants, protocols varied from study to study, and if you look at each participants individual data, the numbers were all over the place.

Determination of MLSS requires the performance of a series of constant-intensity tests during multiple laboratory visits, which in practice is burdensome and may disrupt the athletes’ training program.

Anaerobic Threshold (AT) is exercise intensity above which internal homeostasis is suddenly disturbed and fatigue is intensified, accompanied by changes in gas exchange and blood lactate (LA) concentration.  In cycling, this is the power at which lactate accumulates in the working muscle faster than is it combusted and cleared. AT is one of the most significant physiological variables in endurance sports. Physiological training zones are accurately determined by AT.

As your AT increases, from 200 watts to 250 watts for example, this indicated improved fitness and performance. AT is much more reflective of training-induced changes in aerobic performance than FTP and even changes maximal oxygen uptake (VO2max). AT can be improved with appropriately selected training loads and training methods, even in well-trained athletes.

But don’t these measures require a laboratory?

Actually, NO! Researchers have developed 2 options for what I call a “Metabolic Test” that don’t require a lab. All you need is your bike and power meter. You will learn your Anaerobic Threshold, VO2max, carb vs fat burn at various intensities, how to fuel for intensity and duration of your ride, how to train to reach your goal, and much much more.

Option 1: Lactate Metabolic Test

This option requires a test administrator but can be done indoors on a trainer or outside on a slight incline. The protocol is 4 intervals lasting 3-5 minutes and varying in intensity (power output) with rest between. Lactate is measure after each interval via finger prick.

Option 2: Individual Metabolic Decoder

This option is just you and the bike. You complete a specified protocol on an indoor bike or outdoors on pavement, dirt, gravel, or grass. Send your .fit file to Dr. Kat for analysis. If you live far away or don’t want your finger pricked a few times, this is a great option.

Click the button below to learn more and schedule a test.

Ditch FTP?

Don’t throw the baby out with the bath water! FTP is a great performance measure and test of mental toughness. For many athletes, doing an FTP test after an 8 week training block or seasonally as training volume and/or intensity changes is a great measure of personal fitness and standing.

What is your goal? If it’s a podium spot at a race, completion of a big event, or just to get faster for the local weekly hard ride or to keep up with friends, a Metabolic Test will get you fast faster.

Best case scenario, use both as informative training tools!

Summary

FTP is a great performance measure if you are giving it your all, but not everyone is created equal when performing an FTP test. Two athletes may have the same FTP but how they achieved that FTP differs due to factors such as fiber type, fuel utilization, motivation, and training. FTP is not a physiological measure and, while many cyclist see improvements with FTP-based zones, training zones based on FTP are not accurate, especially in more experienced cyclists. 

The solution? Use FTP as a free, simple (yet grueling) measure of performance and personal fitness check. Also, sign up for a Metabolic Test to get your physiological training zones and learn about your abilities as an athlete. You will get fast faster!