FTP in Cycling: What's an Average Person's Functional Threshold Power?

What is an average person's FTP?

While there's no single definitive number for an "average" person's Functional Threshold Power (FTP) due to vast individual differences in training, genetics, and body composition, it is generally expressed as a power-to-weight ratio (Watts per kilogram, or W/kg), with many recreational cyclists falling into the 2.0-3.0 W/kg range.

Understanding Functional Threshold Power (FTP)

What is FTP? Functional Threshold Power (FTP) is a critical metric in cycling and endurance sports, representing the highest average power output a cyclist can maintain for approximately one hour. Physiologically, it closely correlates with an individual's lactate threshold – the intensity at which lactate begins to accumulate in the blood faster than it can be cleared. Above this threshold, fatigue onset is significantly accelerated.

Why is FTP Important? FTP serves as a cornerstone for structured training. It allows athletes and coaches to:

• Establish Training Zones: By knowing your FTP, you can set precise power-based training zones (e.g., recovery, endurance, tempo, threshold, VO2 max), ensuring workouts target specific physiological adaptations.
• Track Progress: Regular FTP testing provides an objective measure of fitness improvements over time.
• Pace Races and Rides: Understanding your FTP helps in pacing efforts optimally during time trials, long climbs, or sustained efforts, preventing premature fatigue.
• Evaluate Performance: It's a key indicator of aerobic fitness and sustained power output capacity.

How FTP is Measured

Accurately determining your FTP is crucial for its effective application. While laboratory testing offers the most precise measurements, field tests are widely used and highly practical.

The 20-Minute FTP Test This is the most common field test for FTP. It involves:

1. Warm-up: A thorough warm-up, including some short, high-intensity efforts to activate the neuromuscular system.
2. Maximal Effort: A sustained, all-out effort for 20 minutes, aiming for the highest power output you can maintain consistently.
3. Calculation: Your average power during this 20-minute effort is then multiplied by 0.95 (95%) to estimate your 60-minute FTP. The 5% reduction accounts for the difference in maintaining power for 20 minutes versus a full hour.

Other Methods

• Ramp Tests: These involve gradually increasing resistance or power targets in fixed increments until exhaustion. Software (like Zwift, TrainerRoad) then estimates FTP based on the last completed step. These are often less mentally demanding than the 20-minute test.
• Laboratory Testing: Gold-standard methods like graded exercise tests with gas exchange analysis (VO2 max) and blood lactate profiling can provide highly accurate physiological thresholds, from which FTP can be inferred.

What Defines "Average" FTP?

When discussing "average" FTP, it's essential to consider two primary metrics: absolute power (Watts) and power-to-weight ratio (W/kg).

Absolute Power (Watts) Absolute power refers to the raw power output. A heavier individual might produce more absolute Watts but still be slower uphill than a lighter rider with a lower absolute Wattage but a higher W/kg. Absolute Watts are more relevant for flat terrain or drafting. The range for absolute FTP can be enormous, from under 100 Watts for a very sedentary individual to over 400-500 Watts for elite male cyclists.

Power-to-Weight Ratio (W/kg) This is generally considered a more meaningful metric, especially for climbing and overall cycling performance, as it normalizes power output relative to body mass. Here's a general guide to W/kg categories for male and female cyclists, which can help contextualize what "average" might mean:

Note: These values are broad estimates. FTP can fluctuate due to factors like fitness level, training phase, fatigue, nutrition, hydration, and even the accuracy of your power meter.

Factors Influencing Your FTP

Many variables contribute to an individual's FTP:

• Training History and Volume: Consistent, structured training, particularly incorporating threshold and high-intensity interval training (HIIT), is the most significant factor in improving FTP. Longer training histories generally correlate with higher FTPs.
• Genetics: Individual genetic predispositions influence muscle fiber type composition, enzyme activity, and cardiovascular capacity, all of which play a role in endurance performance.
• Age and Gender: FTP generally peaks in individuals between 20-35 years old and may decline with age. On average, women tend to have lower absolute FTP values than men due to differences in muscle mass, but when normalized for body weight, the differences in W/kg can be less pronounced, especially at elite levels.
• Body Composition: For W/kg, a lower body fat percentage relative to lean muscle mass is advantageous.
• Sport-Specific Adaptations: While general fitness contributes, specific cycling training elicits adaptations (e.g., increased mitochondrial density, improved lactate buffering) that are crucial for a higher FTP.

Interpreting Your FTP and Setting Goals

Your FTP is a personal metric. While it's natural to compare, the most valuable comparison is against your own previous results.

It's a Personal Metric: Focus on improving your FTP over time rather than fixating on how you stack up against an "average" person or elite athletes. A 10% increase in your personal FTP is a significant achievement, regardless of the absolute number.

Using FTP for Training:

• Structured Workouts: Design your training rides with specific power targets based on your FTP zones. For example, "sweet spot" training (88-93% of FTP) is effective for building endurance and raising your threshold.
• Periodization: Incorporate FTP tests into your training plan (e.g., every 4-8 weeks) to reassess your fitness and adjust your training zones accordingly.

Strategies for Improvement:

• Consistency: Regular training is paramount.
• Structured Training: Follow a well-designed training plan that includes a mix of endurance, tempo, and threshold efforts.
• Interval Training: Incorporate intervals at or slightly above your current FTP to challenge your body and stimulate adaptation.
• Proper Recovery: Adequate rest, sleep, and nutrition are as crucial as the training itself.
• Strength Training: Complementary strength training can improve muscular endurance and power output.

Limitations and Considerations

While FTP is highly valuable, it's important to acknowledge its limitations:

• Test Variability: Factors like fatigue, mental state, environmental conditions, and warm-up quality can influence test results.
• Device Accuracy: Power meters vary in accuracy. Ensure your device is calibrated regularly.
• Not the Only Metric: FTP primarily measures aerobic capacity and sustained power. It doesn't fully capture anaerobic capacity, sprint power, tactical skill, or mental fortitude, all of which are vital for overall cycling performance.
• Population Specificity: W/kg benchmarks are often derived from competitive cycling populations and may not perfectly reflect the general population engaged in other forms of fitness.

Conclusion

An "average person's FTP" is a dynamic and highly individualized metric. For many recreational cyclists, an FTP of 2.0-3.0 W/kg represents a solid foundation. However, rather than striving for an arbitrary "average," the true power of FTP lies in its ability to provide a personalized benchmark for your current fitness level, guiding your training, and tracking your progress. By consistently and intelligently working to improve your FTP, you can unlock greater endurance, speed, and enjoyment in your cycling pursuits.