If you’ve spent any time in the world of cycling training, you’ve encountered FTP. It gets thrown around a lot — often without much explanation of what it actually is or why it matters so much.
This post breaks it down clearly: what FTP is, how to measure it, and how PeakPulse uses it to calibrate your entire training framework.
What FTP Actually Means
FTP stands for Functional Threshold Power. It’s the highest average power output you can sustain for approximately one hour.
The “functional” in the name is important. This isn’t a theoretical maximum — it’s a practical, repeatable number that predicts real riding performance. Two athletes who both weigh 75kg but have FTPs of 200W and 300W respectively will have very different experiences on a climb. The rider with the higher FTP can sustain more effort before tipping into unsustainable territory.
FTP is expressed in watts. More usefully, it’s often expressed in watts per kilogram (W/kg) because that normalises it for body weight — which matters enormously on anything that goes uphill.
Why One Number Matters So Much
FTP is the cornerstone of power-based training because everything else is calculated from it.
Your power zones — the ranges of effort that correspond to different physiological adaptations — are all defined as percentages of FTP. Zone 2 (aerobic endurance) is roughly 56–75% of FTP. Threshold work (Zone 4) is 91–105% of FTP. VO2 max efforts (Zone 5) go above that. These zones tell you exactly what physiological system you’re training at any given power output.
Without FTP, you’re training by feel and guesswork. With it, you have a precise framework. Your coach — AI or human — can give you specific power targets that are calibrated to your current fitness.
How to Test Your FTP
The classic FTP test is a 20-minute all-out time trial on a flat or consistent effort, then multiplying the average power by 0.95 (because most people can hold slightly more for 20 minutes than for a true 60-minute effort).
In practice, most athletes use this protocol:
- Warm up for 10–15 minutes
- Do a short hard effort (5 minutes) to pre-fatigue your legs
- Rest for 5 minutes
- Ride as hard as you can sustain for 20 minutes
- Record the average power for those 20 minutes
- Multiply by 0.95 — that’s your FTP
PeakPulse has a built-in FTP test that walks you through this protocol step by step, with your AI coach guiding pacing through each phase. The most common mistake in FTP testing is going out too hard. Your coach will keep you honest in the early minutes so the last five minutes feel appropriately brutal rather than catastrophic.
How Often Should You Test?
FTP changes as your fitness changes — which is the whole point of training. For most athletes:
- Test when you start using PeakPulse to establish a baseline
- Re-test every 6–8 weeks during a training block
- Re-test after significant breaks or illness
If your training is working, your FTP should be trending upward over months. If it’s plateauing or declining despite consistent effort, that’s useful data about your recovery, training load balance, or whether you need a rest week.
FTP in PeakPulse
Once you complete the FTP test, PeakPulse automatically sets all seven power zones based on your number. Your AI coach then references these zones in real time during every ride — “you’re drifting into Zone 3, bring the power down” or “hold Zone 4 for another two minutes.”
You never need to manually recalculate zones when your FTP changes. Run the test again, and everything updates automatically.
PeakPulse includes a built-in FTP test and automatic zone calculation. Join the early access list to test your FTP and ride with an AI coach who uses it during every session.