1. What is FTP in Cycling?

FTP (Functional Threshold Power) is the highest power output a cyclist can maintain for approximately one hour. It's a key metric for measuring cycling performance and setting training zones.

2. How Does the Calculator Work?

The calculator uses the standard FTP estimation formula:

Where:

• 20-minute power — Your average power output during a 20-minute all-out effort
• 95% — The conversion factor to estimate one-hour power from 20-minute power

Explanation: This method accounts for the fact that most riders can sustain about 5% more power for 20 minutes than they can for a full hour.

3. Importance of FTP Calculation

Details: Knowing your FTP helps establish training zones, track fitness progress, and pace efforts during races or events. It's a fundamental metric for structured training.

4. Using the Calculator

Tips: Enter your average power from a 20-minute maximal effort test. For best results, perform the test when well-rested and properly fueled.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 20-minute FTP test?
A: It provides a good estimate for most riders, though some may find they can sustain a higher or lower percentage of their 20-minute power for a full hour.

Q2: How often should I test my FTP?
A: Every 4-8 weeks is typical for most training programs, or whenever you suspect significant fitness changes.

Q3: What's a good FTP for my age/weight?
A: FTP varies widely. More important is watts per kilogram (W/kg). A good amateur might have 3-4 W/kg, while pros often exceed 5 W/kg.

Q4: Can I estimate FTP without a power meter?
A: No, you need power data. Some trainers/apps can estimate power if you don't have a power meter.

Q5: Does FTP change with different sports?
A: Yes, FTP is cycling-specific. Running and swimming have different threshold metrics.