Functional Threshold Power (FTP) measures how long you can sustain maximum power for one hour. This means how long you can maintain constant maximum power straight through 60 minutes without a decrease in effort or fatigue. Figuring out your own FTP enables you to track your progress, analyze your pacing strategies, and ideally work to increase your Functional Threshold Power. How exactly can you determine your personal Functional Threshold Power?
Critical Power 20 Test or CP20, the go-to Functional Threshold Power test, is a favorite among athletes and trainers. During this field test you will use a cycling power meter to measure average power output for 20 minutes. This can be done on an indoor trainer or outdoors as well. Once you know your average power for 20 minutes (for example 250 watts) you can multiply it by 95% to estimate your FTP. To ensure testing accuracy, it’s typically a good idea to redo this test several times. Throughout the year, keep a log with your Functional Threshold Power results. This will allow you to determine test improvements.
So now that we know what Functional Threshold Power is and how to measure it, you may be asking if you continue to take the test throughout your training efforts, how can you improve your results?
Take a look at these 4 simple ways to improve your Functional Threshold Power:
1. Increase Training Session Time
If you increase your training session time, your body is going to build a higher endurance, resulting in improved cycling efforts, especially if you are a new cyclist. This is simple logic – The more you practice, the better you’ll become. If you’re stuck at 30-60 minute training sessions and don’t continue to push yourself to longer rides, you simply won’t improve. Doing the same all the time trains the body to be proficient at doing very specific work. When you increase your training session time, it may be difficult at first but as time goes on it will become your new normal.
2. Practice the Test More
As you’re moving forward in your training efforts, be sure to include classic 3 x 10-, 2 x 20- or 1 x 30-minute interval sessions done once or twice weekly. They are a simple and effective way at improving cycling performance. The intervals can be built in a variety of ways. You can keep it simple and sustainable. Take your FTP and then do the intervals at around 95% of that value in the first week. Try to raise your wattage slightly each week, making sure you finish the workout rather than stop because you set your threshold or target wattage out of reach. Keep pushing forward and you’ll see improvement.
3. Focus on Improving Your Leg Speed
When it comes to Functional Threshold Power, a lot of cyclists will focus on the force of the pedal stroke as they ride. While it’s important to focus on force, paying attention to leg speed, or cadence is important and often overlooked. As you continue to improve your cadence, you’ll see your overall output increase. Start by trying to keep a specific cadence number for a smaller set amount of time. As you move forward in your training, try to keep that same cadence for a longer amount of time. Before you know it, that cadence number will be your new normal and you’ll be crushing your previous Functional Threshold Power numbers thanks to your quick leg speed.
4. Allow Your Body to Recover Before Testing
While it’s important to shoot for the stars when it comes time for your Functional Threshold Power, it’s also important to allow your body to rest when needed. Many endurance athletes, including triathletes, need more recovery to allow them to focus on quality efforts. Try doing 1–2 hard sessions weekly. The other days of the week should be easier endurance efforts. Overworking your body will produce more fatigue but no additional benefits for your fitness, and can even result in overtraining.
An important thing to remember is that Functional Threshold Power results can fluctuate. It can change day-to-day. Fitness and freshness, caffeine intake, stress, hydration levels, and glycogen stores can and will affect your FTP on a given day. But the more consistent you are in your training and recovery, the more accurate and useful your FTP will be.
Now that you know how to best improve your Functional Threshold Power, you may see yourself breaking previous records on climbs, group rides, and even on race day. Remember to keep training, keep testing, be sure to keep pushing your training rides, and most importantly do take the necessary time to rest and recover in between difficult training sessions.
Remember – It doesn’t get easier, you just get stronger!
If you’re looking for more tips to improve your Functional Threshold Power or a customized training plan that will help you realize your full potential, please contact me!
Train Right, Tri Right,
Coach MJ
