FTP in cycling: measuring and improving your threshold power

FTP (Functional Threshold Power) is the number one reference for cyclists who want to progress with a power meter. It's the foundation of all structured bike training.

What is FTP?

FTP is the maximum power (in watts) that you can hold for approximately one hour. It's an excellent indicator of your cycling endurance level, and the reference point for calculating your power zones.

How to measure it?

The classic test: after a good warm-up, ride 20 minutes at maximum effort in a steady manner, then multiply the average power by 0.95. You get a good estimate of your FTP. Redo it every 6-8 weeks to track your progress.

Power zones

Based on FTP, zones are defined (in % of FTP): recovery (<55%), endurance (56-75%), tempo (76-90%), threshold (91-105%), VO2max (106-120%) and beyond. They guide each session. Also see heart rate zones.

How to improve it?

• Endurance volume: the aerobic base raises the ceiling (80/20).
• Threshold sessions: e.g. 2 to 3 x 10-20 min at 88-95% of FTP.
• VO2max intervals: e.g. 5 x 3-5 min at 106-120% of FTP.
• Recovery: progress happens at rest, not just during effort (HRV and recovery).

What about power-to-weight ratio?

On climbs, what matters is watts per kilo (W/kg). Improving your FTP or refining your body composition increases this ratio — both count.

A bike plan built around your FTP

Sports Coach AI retrieves your FTP from Intervals.icu, calibrates your threshold and VO2max sessions at the right power, and adjusts the load week after week based on your form.