FTP
/ ˌɛf tiː ˈpiː / · noun (acronym)
Also: Functional Threshold Power
The highest sustained power output (in watts) a cyclist or rower can hold for ~60 minutes: a practical proxy for the maximal lactate steady state (MLSS). Introduced by Andrew Coggan in the early 2000s as a field-testable metric that doesn't require lab lactate testing.
Why FTP matters
- Training zone reference: all percentage-based zones (Z1-Z7 in the Coggan system) are calculated relative to FTP
- Performance proxy: for events lasting 30-90 minutes, FTP is more predictive of finish time than VO2max
- Trackable: a power meter measures FTP in real-world conditions, week over week
How to test FTP
Three common protocols:
- 20-minute test (Coggan): after a long warm-up, perform an all-out 20-minute effort. FTP = average power × 0.95.
- Ramp test (Zwift / Trainer Road): incremental load until failure; FTP = (final 1-min power × 0.75)
- 8-minute test: 2 × 8-min all-out with rest between; FTP = average power × 0.90
Coggan training zones (% of FTP)
- Z1 Active recovery: <55% FTP
- Z2 Endurance: 56-75% FTP: base building
- Z3 Tempo: 76-90% FTP
- Z4 Threshold: 91-105% FTP
- Z5 VO2max: 106-120% FTP
- Z6 Anaerobic: 121-150% FTP
- Z7 Neuromuscular: >150% FTP
FTP relative to body weight (W/kg)
- Untrained: 1.5-2.0 W/kg
- Recreational: 2.5-3.5 W/kg
- Cat 3-4 racer / strong age-grouper: 3.5-4.5 W/kg
- Cat 1-2 / national-level: 4.5-5.5 W/kg
- Elite / Pro Tour: 5.5-6.5+ W/kg
Limits
FTP overestimates true MLSS for some athletes (typically by 5-10 watts). The 95% multiplier on a 20-min test is a population average: individuals vary. Athletes with strong sprint capacity and weak aerobic systems can post a strong 20-min number that doesn't reflect their actual hour-long sustainable output.
For hybrid athletes
FTP is most relevant when cycling or rowing is part of training. For HYROX athletes, the RowErg has its own equivalent (called "watts at threshold"): measurable on the Concept2 PM5 monitor. Many HYROX athletes use a 5-min RowErg test as a power benchmark even if they don't race on the bike.