Whether you are a keen Indoor Cycle Class Go-er, or a serious triathlete / cyclist this is one for you to read!
My journey from a basic Indoor Cycling Instructor to a Power Trainer and then a qualified Ironman U Certified Coach has transformed not just my approach to coaching but also the measurable results my class members and athletes alike achieve. Through advanced certification with industry leaders I’ve gained insights that have revolutionised my ride profiles and delivery.
The proof lies in the numbers. Every quarter, my team measure their Functional Threshold Power (FTP), a crucial metric that serious cyclists live by. This isn’t just another cycling statistic – it’s the golden standard of cycling performance, one that experienced riders know and track religiously.
Gone are the days of guesswork and subjective improvements. What we do now is backed by data, driven by science, and most importantly, delivers consistent, verifiable results.”
Understanding FTP: Your Key to Measurable Progress
What is FTP?
Functional Threshold Power (FTP) is your cycling power output measured in watts. Think of it as your cycling engine’s horsepower – a precise measurement of what you can deliver to the pedals.
Breaking it Down
In technical terms, your FTP represents the highest average power you can sustain for a full hour. It’s your sweet spot between intensity and endurance – your cycling cruise control, if you will.
Why FTP Matters
In the world of cycling, FTP is more than just another metric – it’s the gold standard. Here’s why:
It provides an unambiguous measure of your cycling fitness
It enables precisely calibrated training zones
It offers objective proof of your progress
Beyond the “Feel Good” Moments
Sure, beating your riding buddy up Box Hill or setting a new Strava segment record feels great. But these victories, while satisfying, can be influenced by countless variables – weather, rest, nutrition, or even your friend having an off day.
FTP cuts through these variables. When your FTP number rises, there’s no debate: you’ve gotten stronger. It’s cycling progress quantified, pure and simple.
Getting Started: The FTP Test
Ready to discover your cycling potential? Welcome to the world of FTP testing – 20 to 60 minutes that cyclists simultaneously respect and dread. Let’s break down your testing options.
Testing Protocols
The Classic Hour Test The purist’s choice:
Ride as hard as you can for 60 minutes, and your average power is your FTP.
Simple in theory, brutal in practice. While this delivers the most accurate results, it’s mentally and physically demanding enough that most cyclists opt for shorter alternatives.
The 20-Minute Test The most popular method:
After a proper warm-up, ride at your maximum sustainable effort for 20 minutes.
Take 95% of your average power, and you’ve got your FTP. It’s shorter, more manageable, and still remarkably accurate.
The 5-Minute Test The quick alternative:
Give it everything for 5 minutes. This should still be done after a thorough warm up!
Your FTP will be approximately 85% of your average power. While less accurate than longer tests, it’s a useful benchmark when time is tight or you’re just getting started
*The 5 minute test is the method I use for testing in my Indoor Cycle Classes and is part of a full 45 minute class profile where the test is completed between minutes 32 and 37. This means it more accurately replicates a longer test, giving a more robust results without putting class members through a true trial, which most would not enjoy.
Where to Test
Indoor Options
Smart trainers or power-equipped indoor bikes
Controlled environment for consistent results
Perfect for year-round testing
Available at many modern cycling studios
Outdoor Testing
Typically yields slightly higher numbers
Requires a bike with a power meter
Need a flat or steady climb with minimal interruptions
Weather and traffic dependent
Remember: The most accurate test is the one you’ll actually complete. Choose a protocol that matches your experience level and time constraints, but stick with it for future tests to track your progress reliably.
FTP Test Calculations: A Practical Guide
Let’s walk through real-world examples for each testing protocol:
60-Minute Test
Example:
Average power over 60 minutes = 200 watts
FTP = 200 watts (no adjustment needed)
This is your baseline FTP – the gold standard
20-Minute Test
Example:
Average power over 20 minutes = 220 watts
FTP = 220 × 0.95
FTP = 209 watts
The 5% reduction accounts for the shorter duration
5-Minute Test
Example:
Average power over 5 minutes = 280 watts
FTP = 280 × 0.85
FTP = 238 watts
The 15% reduction compensates for the ability to sustain higher power over shorter durations