Functional Threshold Power (FTP): Understanding, Ranges, Measurement, and Improvement for Cyclists

What is the Average Threshold Power for Cycling?

There is no single "average" threshold power for cycling, as Functional Threshold Power (FTP) varies significantly based on an individual's training status, experience level, age, gender, and body weight. Instead of a universal average, FTP is best understood through ranges associated with different rider categories and is most effectively utilized as a personal metric for training and progress tracking.

Understanding Functional Threshold Power (FTP)

Functional Threshold Power (FTP) is a critical metric in cycling, representing the highest power output a cyclist can maintain for approximately one hour in a quasi-steady state. It serves as a practical estimate of a rider's lactate threshold, the point at which lactate begins to accumulate in the blood faster than it can be cleared. Beyond this point, fatigue rapidly sets in.

Why FTP is important:

• Predictive of Performance: A higher FTP generally correlates with better endurance performance.
• Foundation for Training Zones: FTP is used to establish personalized training zones, ensuring structured and effective workouts.
• Tracking Progress: Regular FTP testing allows cyclists to monitor improvements in their fitness over time.

FTP is typically measured in Watts (W). For a more equitable comparison between riders of different body weights, it is often expressed as Watts per kilogram (W/kg), which is particularly relevant for climbing performance.

The Concept of "Average" in Cycling Power

Attempting to define a single "average" FTP is problematic due to the vast diversity among cyclists. Unlike a simple average for height or weight within a population, cycling FTP is heavily influenced by:

• Training Status: A well-trained athlete will have a significantly higher FTP than a novice.
• Age: FTP can peak in early adulthood and may decline with age, though consistent training can mitigate this.
• Gender: On average, men tend to have higher absolute power outputs (Watts), but W/kg can be more comparable.
• Body Weight: Heavier riders may produce higher absolute Watts, but lighter riders often excel in W/kg, especially uphill.
• Genetics: Individual physiological predispositions play a role in maximal potential.
• Cycling Discipline: Road cyclists, time trialists, and mountain bikers may develop different physiological adaptations affecting their FTP.

Therefore, rather than a single average, it's more accurate to consider typical FTP ranges based on different categories of riders.

Typical FTP Ranges by Rider Category and Experience

The following ranges are general guidelines and can vary widely. They are often presented for men, with women typically having absolute Watt values 10-20% lower, but W/kg values can be quite similar, especially at higher levels.

1. Untrained/Beginner Cyclist:

• Absolute Power (Watts): 100-180 W
• Power-to-Weight Ratio (W/kg): 1.5-2.5 W/kg

2. Recreational/Enthusiast Cyclist (Rides regularly, some structured training):

• Absolute Power (Watts): 180-250 W
• Power-to-Weight Ratio (W/kg): 2.5-3.5 W/kg

3. Advanced Cyclist/Amateur Racer (Regular structured training, competes locally):

• Absolute Power (Watts): 250-320 W
• Power-to-Weight Ratio (W/kg): 3.5-4.5 W/kg

4. Elite/Professional Cyclist (Highly structured training, national/international competition):

• Absolute Power (Watts): 350-450+ W
• Power-to-Weight Ratio (W/kg): 5.0-6.5+ W/kg

It's important to remember that these are broad categories. A 70kg rider with an FTP of 280W has an FTP of 4 W/kg, placing them firmly in the advanced category. A 90kg rider would need an FTP of 360W to achieve the same 4 W/kg.

How is Functional Threshold Power (FTP) Measured?

Accurate FTP measurement is crucial for effective training. Common methods include:

• Laboratory Testing:

  • Lactate Threshold Test: The gold standard, involving blood samples taken at increasing power outputs to pinpoint the exact lactate threshold. Requires specialized equipment and trained personnel.
  • VO2 Max Test: While not directly measuring FTP, VO2 Max testing provides valuable physiological data that can inform training and performance potential.

• Field Testing (More accessible and common):

  • 20-Minute FTP Test: The most widely used method. After a thorough warm-up, the cyclist performs a maximal effort for 20 minutes. FTP is then estimated as 95% of the average power sustained during this 20-minute effort. This test requires a power meter and a consistent, uninterrupted stretch of road or a smart trainer.
  • Ramp Test: A progressively increasing power output test (e.g., 20-25W increase every minute) until exhaustion. FTP is estimated based on the last completed step and time in the final step. Often performed indoors on smart trainers with software like Zwift or TrainerRoad.
  • 8-Minute Test: Similar to the 20-minute test but involves two 8-minute maximal efforts separated by recovery. FTP is estimated as 90% of the average power from the best 8-minute effort.

Key considerations for testing:

• Consistency: Always perform tests under similar conditions (e.g., same bike, same location, similar time of day) to ensure comparable results.
• Freshness: Be well-rested before an FTP test to ensure a maximal effort.
• Pacing: Proper pacing is critical for accurate results in field tests.

Why Your FTP Matters for Training

Your FTP is more than just a number; it's a powerful tool for optimizing your cycling performance:

• Personalized Training Zones: Training platforms and coaches use your FTP to define your specific power zones (e.g., Active Recovery, Endurance, Tempo, Threshold, VO2 Max, Anaerobic Capacity). Training in the correct zones ensures you're targeting specific physiological adaptations.
• Tracking Progress: Regular FTP testing (e.g., every 4-8 weeks) allows you to objectively see improvements in your fitness. An increasing FTP indicates enhanced endurance capacity.
• Pacing Strategies: Knowing your FTP helps you pace long rides, time trials, or climbs effectively, preventing premature fatigue and optimizing performance.
• Motivation: Seeing your FTP increase can be a significant motivator, reinforcing the benefits of your training efforts.

Strategies to Improve Your FTP

Improving your FTP requires consistent, structured training that progressively challenges your aerobic system. Effective strategies include:

• Threshold Intervals: Sustained efforts at or just below your current FTP (e.g., 2x20 minutes at 90-95% FTP) are highly effective for raising your lactate threshold.
• Sweet Spot Training: Slightly below threshold (88-93% FTP), these intervals offer a high physiological benefit with less recovery demand than full threshold work, allowing for greater volume.
• VO2 Max Intervals: Shorter, harder efforts above FTP (e.g., 5x3 minutes at 105-120% FTP) improve your aerobic capacity and contribute to raising your ceiling.
• Consistent Training Volume: A solid base of endurance riding builds aerobic fitness, which is foundational for FTP improvements.
• Progressive Overload: Gradually increase the duration, intensity, or frequency of your training over time to continually challenge your body.
• Strength Training: Off-bike strength training can improve muscular endurance, power, and injury resilience, indirectly supporting FTP gains.
• Nutrition and Recovery: Adequate fueling, hydration, and rest are essential for adapting to training stress and making gains.

Limitations and Considerations

While FTP is an invaluable metric, it's important to acknowledge its limitations:

• Not the Whole Picture: FTP primarily measures steady-state aerobic power. It doesn't fully account for sprint ability, anaerobic capacity, or bike handling skills, which are also crucial for overall cycling performance.
• Test Variability: Field tests are estimates and can be influenced by pacing errors, environmental conditions, and mental state.
• Individual Response: Not everyone responds to training in the same way, and FTP gains can vary.
• Focus on Personal Growth: Comparing your FTP to others can be demotivating. The most important comparison is against your own previous results.

Conclusion: Your Personal Threshold Power

The concept of an "average threshold power" for cycling is largely unhelpful because FTP is a highly individualized metric. Instead of chasing an elusive average, cyclists should focus on understanding their own Functional Threshold Power (FTP), measuring it accurately, and using it as a cornerstone for personalized training. By consistently working to improve your FTP through structured training and adequate recovery, you can unlock significant gains in your cycling performance and endurance. Your personal best is the only average that truly matters.