Functional Threshold Power (FTP) Testing in Cycling: A Guide for Endurance Coaches

Introduction

Functional Threshold Power (FTP) testing has become a cornerstone in the training process of cyclists, offering invaluable insights into an athlete’s fitness and performance potential. It’s measured in watts and serves as an indicator of cycling fitness and a benchmark for setting training zones. In this article you’ll find essential information on why and how to conduct FTP tests, emphasizing best practices and methods that coaches can apply to optimize their athletes’ training programs.

What is Functional Threshold Power (FTP)?

FTP represents the highest average wattage a cyclist can sustain for one hour of steady effort (Allen & Coggan, 2010). Scientifically, it correlates closely with the second lactate threshold (LT2), marking the maximum intensity an athlete can maintain before the slow component of VO2 uptake becomes significant. FTP serves as a critical benchmark for determining training zones and assessing an athlete’s current fitness level, which are essential for designing effective, personalized training plans.

Why Conduct an FTP Test in Cycling?

FTP testing is vital for:

1. Determining Training Zones: FTP provides a precise measure to set individualized training zones, ensuring that each workout targets the appropriate physiological systems (Coyle, 1995).
2. Tracking Progress: Regular FTP tests allow coaches to monitor an athlete’s development over time and adjust training plans accordingly.
3. Optimizing Performance: By understanding an athlete’s FTP, coaches can fine-tune pacing strategies for races and improve overall cycling efficiency (Jeukendrup & Killer, 2010).

Common FTP Testing Methods

The most common and reliable methods for measuring FTP are the 20-minute FTP test and the FTP ramp test.

1. 20-Minute FTP Test:
   • Procedure:
     • Warm-up: 10-minute easy spin
     • 3×1-minute fast cadence with 1-minute easy recovery
     • 5-minute easy spin
     • 5-minute all-out effort
     • 10-minute recovery
     • 20-minute all-out effort (main test)
     • 5-minute cool-down
   • Calculation: Multiply the average power output of the 20-minute effort by 0.95 to estimate FTP.
   • Suitability: Ideal for athletes of all fitness levels.
2. FTP Ramp Test:
   • Procedure:
     • The test begins at a low intensity and increases in difficulty every minute until the athlete reaches exhaustion.
     • Requires equipment like an ergo bike or indoor trainer.
   • Advantages: Considered one of the most valid methods to define FTP, providing precise data for coaches.

Training Zones Based on FTP

FTP values are foundational for establishing power-based training zones (Allen & Coggan, 2010). Coaches typically use either the 5-zone or 7-zone models:

• 5-Zone Model:
  1. Zone 1: 1-54% of FTP
  2. Zone 2: 55-74% of FTP
  3. Zone 3: 75-89% of FTP
  4. Zone 4: 90-104% of FTP
  5. Zone 5: >105% of FTP
• 7-Zone Model:
  1. Zone 1: 1-54% of FTP
  2. Zone 2: 55-74% of FTP
  3. Zone 3: 75-89% of FTP
  4. Zone 4: 90-104% of FTP
  5. Zone 5: 105-120% of FTP
  6. Zone 6: 121-150% of FTP
  7. Zone 7: >151% of FTP

The 7-zone model offers a more granular breakdown of intensities, enabling more targeted training interventions.

Leveraging Technology for FTP Testing

Conducting FTP tests demands maximum effort and concentration from athletes, but technology can simplify the process for coaches. Platforms like EndoGusto offer automated FTP calculations, streamlining data analysis and aiding in the creation of personalized training programs. These tools not only save time but also enhance the precision of training adjustments based on FTP results.

Conclusion

FTP testing is an indispensable tool in the endurance coach’s arsenal. It provides a clear picture of an athlete’s fitness, informs training zone settings, and guides the development of tailored training programs. By regularly conducting and accurately analyzing FTP tests, coaches can drive significant performance improvements in their athletes, helping them reach their full potential on the bike.

References

1. Allen, H., & Coggan, A. R. (2010). Training and Racing with a Power Meter. VeloPress.
2. Coyle, E. F. (1995). Integration of the physiological factors determining endurance performance ability. Exercise and Sport Sciences Reviews, 23, 25-63.

Jeukendrup, A., & Killer, S. (2010). The myths surrounding pre-exercise carbohydrate feeding. International Journal of Sport Nutrition and Exercise Metabolism, 20(4), 326-329.