Functional Threshold Power (FTP) has become a much used term in cycling, bandied about at club rides and in cycling cafes, but what does it actually mean? And do you need to know what your FTP is? The answer is yes - if you are able to measure your FTP you absolutely should!

Traditionally it has always been hard to measure, unless you have a power metre on your bike or a smart turbo trainer at home, so we've teamed up with Digme Fitness to allow you to use their high tech bikes to test your FTP.

What Is FTP?

FTP is the amount of power (watts) you can theoretically hold for a set period of uninterrupted time. Most tests are either one hour or twenty minutes (our test classes will work on a 20 minute test, with warm up and cool down).

So in an FTP test you will ride as hard as you can for 20 minutes, at the end of which you'll take you average power data and multiple it by 0.95, giving you your FTP. For example if you average 245 watts over the 20 minutes, your FTP would be 233 watts. 

If that all sounds a bit complicated then an FTP class at somewhere like Digme is perfect for you, as their high tech bikes will work all that out for you - you just have to turn up and pedal your heart out.

Being in a group helps with this as you will push yourself further and  can compare stats at the end. 

Why Do I Need To Know My FTP?

The simple answer is you don't! If you're happy riding based on feel (i.e. how you feel on the bike) then you don't have to worry at all about it.

However if you want to see a number specific to you that directly relates to your fitness and cycling performance, then you need to test your FTP!

One of the questions we get asked most is 'how can I tell I'm improving', and being completely honest, it's quite hard to see or feel any physical proof without data.

The mantra 'it doesn't get easier, you just go faster' applies perfectly here - you don't feel like you're getting better on the bike because it doesn't feel easier.

However, if you check your strava data you will see that you've actually gone faster. So of course it doesn't feel easier, you're pushing harder. You're only able to push harder and go faster because you're fitter and stronger. 

It's very cyclical (i.e ride bike more = get stronger), but that doesn't mean it's easy to measure.

With an FTP test you will be given an actual number at the end of the test. If you test your FTP regularly (which you should) that number will go up or down based on how much you've been training in between tests.

Ride and train loads between tests, and your FTP will likely go up. Don't  ride for 3 months and it will go down. Either way your FTP acts as a base for you to measure your fitness and hopefully see real improvements.

How Often Should I measure my FTP?

Most serious cyclists will test their FTP every 6-8 weeks, but that's just a guide, and you can test it when you like. We're not pro cyclists, and rigid structures are hard to stick to, so testing before and after 'the season' (March- Oct) is recommended.

This is roughly a 6 month period, so if you want more data then we would suggest testing roughly every 3 months. 

This works out as roughly the beginning of off-season (now), mid off-season (Jan), start of season (March), mid season (June/July) and end of season (back to Oct again).

Using FTP With Your Fitness Goals

At the end of the season (Oct) your FTP will likely be higher than at the start of the season (March). This is mostly because you've been riding a lot more over the summer and are fitter in October because of if.

Therefore you can set yourself a winter goal of maintain (or improve) your October FTP throughout the winter. Maintaining your 'fitness' throughout the winter is a vague and hard to achieve task.

Your FTP is a tangible number that directly relates to your fitness and performance, and maintaining that number measurable task, and much easier to do. Well, it's not easy, but you know what we mean!

But I Don't Have A Power Metre, So What's The Point?

More serious cyclists (the kind with power metres) will tell you they use their FTP out on the road and set their training zones around it. In reality, they probably just talk about it a lot, but don't actually use it whilst riding that much (you know the type).

Either way, from a purely fitness and measuring point of view your FTP can be used as a benchmark to relate back to each time you get tested. So you don't need a power metre, or to refer to your FTP whilst cycling at all if you don't want to (and, really, we'd rather you didn't!).

As a beginner cyclist who is using their FTP to simply test their fitness and performance, you only need to refer to it every 3 months or when you test it. It doesn't have to be any more in depth than that.

If you have any questions about FTP or the upcoming test class please Email Us. Digme Fitness are our indoor cycling partner and Dirty Wknd club members get 15% off all classes. Click Here for full info and to become a member.