1. What is FTP?

Functional Threshold Power (FTP) represents the highest average power you can sustain for approximately one hour. It's a crucial metric for cyclists to measure fitness and set training zones.

2. How Does the Calculator Work?

The calculator uses the FTP equation:

Where:

• \( work_{20min} \) — Total work output in joules over 20 minutes
• 1200 — Conversion factor (seconds in 20 minutes)
• 0.95 — Adjustment factor to estimate 60-minute power from 20-minute test

Explanation: The equation converts your 20-minute maximal effort into an estimated 60-minute sustainable power output.

3. Importance of FTP Calculation

Details: FTP is used to establish training zones, track fitness progress, and guide race pacing strategies in cycling.

4. Using the Calculator

Tips: Enter your total work output from a 20-minute all-out time trial. The value should be in joules (typically provided by power meters).

5. Frequently Asked Questions (FAQ)

Q1: How often should I test my FTP?
A: Typically every 4-8 weeks to track training progress, or when you feel your fitness has significantly changed.

Q2: What's a good FTP value?
A: FTP varies greatly by individual. Competitive cyclists often have FTP values between 3-6 W/kg.

Q3: Why use 95% of 20-minute power?
A: Research shows most athletes can sustain about 95% of their 20-minute power for a full hour.

Q4: Should the test be done indoors or outdoors?
A: Either works, but conditions should be consistent between tests for accurate comparisons.

Q5: How should I prepare for an FTP test?
A: Be well-rested, properly fueled, and perform a thorough warm-up before the 20-minute effort.