Cycling performance depends on increasing the Functional Threshold Power, also known as FTP. If you are wondering what is FTP and how to increase it, read on to learn more.
Functional Threshold Power (FTP) is a widely used cycling metric that could help you to improve your training and coaching. In simple terms, FTP is the average watts numbers that a rider can maintain over the course of an hour. Also, FTP can be used to measure the fitness of the rider.
FTP is measured in watts per kilo, where the power produced is divided by the weight of the rider. FTP is helpful because it’s a count which you can monitor. Thus, it helps you track your progress when you practice regularly.
When combined with mass and, preferably, heart rate results, FTP is frequently used as the most useful indicator of health. If you are preparing for a race, you can monitor your progress by measuring FTP every 4 weeks. A bike with a smart trainer or power meter will help you measure your FTP.
Most coaches use FTP to program cyclist’s workouts to help achieve specific interval sets. By doing regular FTP tests, you are likely to analyze whether your workouts are working for you or not. This way, you can make changes to get better results.
FTP for average casual cyclists will be 2.5-3.0 Watts/Kg. People who compete on a regular basis can have a power to weight ratio of 3.0-3.75. When you get past 3.75-4.25, you’re talking about local elite racers. Domestic pro is something above 4.25, and it gets higher from that.
Generally, 3 to 7 points per week is considered is a good ramp rate increase. Below are samples workout that will assist you in preparing the next block of threshold training:
Begin with a ten-minute warm-up in your fitness zone, followed by some one-minute fast-paced efforts (above 110rpm). This will allow you to strengthen your muscles more quickly and get ready for the major aspect of the workout. Perform 3-10 minute intervals at 91-95 percent of your FTP and try to keep a consistent performance, recovering for 5 minutes with a fast spin between each phase.
If you’re riding outdoors, go all out for the last 400 m to really push your maximal oxygen uptake system. Finish your cycle with 30 minutes in your fitness area, maintaining a high cadence. If you are preparing to take the hills on Saturday do this exercise on Wednesday or Thursday and take Friday off. Other variations of the FTP workout could be 2×20 min intervals, 3X15 min intervals with 8 min recovery.
FTP is vital to calibrate your workout and training intensity. Use FTP tests to improve your speed and determine whether your training plan is effective. If it is, you should see a steady increase in your FTP. However, if your FTP is stagnant or declines in two consecutive tests, then you need to adjust your training or consult with your coach.
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