1. What Is FTP?

FTP (Functional Threshold Power) is 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 standard FTP formula:

Where:

• \( avg\_power \) — Your average power during a 20-minute all-out effort (watts)
• \( 0.95 \) — Conversion factor to estimate 60-minute power from 20-minute power

Explanation: This calculation accounts for the fact that most riders can maintain about 95% of their 20-minute power 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.

4. Using The Calculator

Tips: Enter your average power from a 20-minute maximum effort test. The value should be from a recent test for accurate results.

5. Frequently Asked Questions (FAQ)

Q1: How often should I test my FTP?
A: Most cyclists test every 4-8 weeks to track progress through training seasons.

Q2: What's considered a good FTP?
A: FTP varies by individual. Competitive cyclists often have FTP values of 3.0-7.0 W/kg depending on discipline and category.

Q3: Should I do a full 60-minute test instead?
A: While more accurate, the 20-minute test with 95% conversion is more practical for most riders.

Q4: Does this work for indoor trainers?
A: Yes, you can perform FTP tests either outdoors or on an indoor trainer with power measurement.

Q5: How does FTP relate to heart rate zones?
A: FTP establishes power-based training zones, which often correlate with but aren't identical to heart rate zones.