How good is my FTP?
Training with a power meter is without a doubt the best way to structure and improve your cycling performance, and FTP provides and easy way to tailor the training to your current level of fitness. But what is a good FTP, and how does it compare to some of the best cyclists in the world?
What is FTP in cycling?
FTP stands for Functional Threshold Power, which is the highest average power a cyclist can sustain for approximately one hour without fatiguing excessively.
How is FTP determined?
FTP is often assessed through a dedicated test, like a 20-minute maximum effort test, where the average power sustained over the test duration is used to estimate FTP.
Is FTP a good indicator of cycling performance?
Yes, FTP is a crucial metric as it reflects a cyclist's sustainable power output, providing a basis for setting training zones and gauging improvements in performance.
What are the FTP categories or benchmarks?
FTP benchmarks can vary, but generally, for men, an FTP of 3.2-3.9 watts/kg might be categorized as fair to good, while 4-5.5 watts/kg or higher is considered excellent to professional level. For women, slightly lower values apply.
Can FTP change over time?
Yes, FTP is not static and can improve with consistent and targeted training. Regular assessments and training adjustments can lead to increases in FTP.
Is a higher FTP always better?
Not necessarily. While a higher FTP often correlates with better performance, other factors like endurance, tactics, and specific race demands also influence overall cycling success.
How often should I reassess my FTP?
It's recommended to reassess FTP every 6-12 weeks to track progress and adjust training zones accordingly. However, more frequent assessments might be necessary during intense training periods.
Can FTP be used for non-competitive cyclists?
Absolutely, FTP is a valuable metric for all cyclists, regardless of competitive aspirations. It helps structure training effectively and track improvements in personal performance.
What if my FTP doesn't fit standard benchmarks?
FTP benchmarks are guidelines. Factors like age, training history, and individual physiology can impact FTP. Focus on personal improvements rather than rigidly fitting into specific categories.
Should I compare my FTP with others?
While comparing FTP values can provide insights, it's more important to focus on personal progress and goals. FTP can vary widely based on individual factors, so comparisons might not always be meaningful.