FTP test! (Functional Threshhold of Power)

 FTP testing; what is it and why do it? 

Anytime you are trying to improve something, you'll want a measurement to see how you are doing.  The FTP test in Cycling serves to give you and estimate of how well you can endure race conditions using a stress test of sorts.  

Here is Joe Friel's definition from Training Peaks: 

The FTP (Functional Threshold Power) is defined as the highest power a rider can maintain in a quasi-steady state without fatiguing. Or more simply, it’s an estimation of the workload a cyclist can sustain for an hour without a drastic increase in metabolite wastes (build-up of lactic acid).

HOW do I do an FTP Test? 

You can do an FTP test on your own.  Your coach will likely want you to do one about every 6 weeks to see how you are progressing with the training.  A race will give you an idea of how well you have progressed too, but if you needed an adjustment to your training, it's too late by that time.  So we use FTP testing to check progress and readiness for racing.  Here's how to do it: 

The procedure is actually very easy: a starting warm-up followed by a 20-minute best effort, where you have to ride as hard as you can. Finally, you'll have to multiply the average power registered during these 20 minutes by 0,95: the result is your Functional Threshhold.  

How do I know if I'm doing well?  

We often measure FTP in average Watts, but we can also check using a ratio of watts to your body weight.  Avg Watts can range from 100-600 watts depending on your age and fitness.  However the ratio that indicates race readiness should be between 1.5-2.5 Watts/kg of weight.  To find your KG weight divide your pound weight by 2.2.   A target of 2w/kg is a good one for completing an ironman course.  Higher FTP indicates you can hold a faster pace for longer periods of time, essentially. 

An amateur cyclist will have an FTP of between 1.5 and 2.5 watts/kg, whilst more experienced cyclists could be around 3.0 – 4.5 per/kg. Bicycling.com says that new riders with some fitness level will be approximately 2.0. For comparison's sake, it then points out that the world's top cyclists have an FTP of around 7.0

How accurate is an FTP test? 

As an estimate of how you are improving relative to past measures, it's pretty good.  As a predictor of how well you will do, it's not as good. 

Many coaches and athletes define functional threshold power (FTP) as 95 percent of the average power from a 20-minute, steady-state, all-out time trial. While this may provide an accurate FTP for about 50 to 60 percent of the population, it doesn't hold true for a large number of athletes.

So even if your FTP is low at any given time, you may still be able to do well on a race despite this measure since many things affect your power output measures.  Your mood and nutrition, sleep or lack of sleep, stress, can all affect your FTP measure on test day so if you don't do well, don't despair.  You may just kill it next time when conditions are perfect.  :) 

What is YOUR FTP Coach Terri? 

When I was training for an ironman, my highest FTP was 161 translating to 1.98W/kg.  During off season before cancer, my FTP was often around 130.  Now, it's between 100 and 130 depending on how I feel.  That would translate to 1.8 W/kg now since I have lost weight.  So not a lot of loss per kg of weight but clearly my power levels are down.