Functional Threshold Power (FTP) is a key metric in cycling that represents the highest power output, measured in watts, a cyclist can sustain for approximately one hour. It's essentially an estimation of maximal lactate steady state. Developed by Dr. Andrew Coggan, FTP serves as a benchmark for measuring cycling fitness, optimizing workout intensity, and tracking performance improvements over time. A higher FTP means a cyclist can ride harder and longer before fatigue sets in, climb hills faster, and maintain speed for extended periods.
FTP is closely related to lactate threshold, the point at which lactate accumulates in the blood faster than the body can remove it. It reflects the balance between aerobic and anaerobic energy systems. Cyclists commonly use FTP to determine training zones and to help with pacing strategies. Regular FTP assessments, typically every 6-8 weeks, provide insights into performance improvements and inform training plans. Common methods for measuring FTP include a 20-minute test where FTP is estimated as 95% of the average power output during the test, ramp tests, and even a full hour-long time trial.
