Cycling FTP: Understanding, Measuring, and Improving Your Functional Threshold Power as a Beginner

What is a good FTP for a beginner cyclist?

For a beginner cyclist, a "good" Functional Threshold Power (FTP) is less about an absolute number and more about establishing a baseline and demonstrating consistent improvement. Typical untrained individuals might start with an FTP in the range of 1.5-2.5 watts per kilogram (W/kg), but individual results will vary significantly based on prior activity levels, genetics, and body composition.

Understanding Functional Threshold Power (FTP)

Functional Threshold Power (FTP) is a critical metric in cycling, representing the highest average power a rider can maintain for approximately one hour. It's often considered the gold standard for gauging a cyclist's aerobic fitness and serves as the cornerstone for power-based training zones. Understanding your FTP allows you to train more effectively, ensuring your efforts are appropriately aligned with your physiological capabilities, whether you're aiming for endurance, strength, or speed.

How FTP is Measured

While the precise definition of FTP refers to an hour-long effort, performing a maximal 60-minute test is impractical for most. Therefore, FTP is commonly estimated through shorter, maximal efforts:

• 20-Minute Test: The most common method involves a maximal 20-minute effort, with 95% of the average power from this segment taken as your estimated FTP. This test requires careful pacing and a strong mental fortitude.
• Ramp Test: Increasingly popular due to its simplicity and reduced pacing demands, the ramp test involves progressively increasing resistance until exhaustion. Your FTP is then estimated based on your peak power output during the final stages of the test, typically using a percentage (e.g., 75%) of your best 1-minute power.
• Automated Software: Platforms like Zwift and TrainerRoad offer guided FTP tests, often incorporating variations of the 20-minute or ramp test protocols, making the process more accessible.

Regardless of the method, accurate power measurement (via a power meter) is essential.

What Defines a "Beginner" Cyclist?

For the purpose of FTP assessment, a "beginner" cyclist typically refers to an individual who:

• Is new to structured cycling training.
• Has limited experience with high-intensity or sustained cycling efforts.
• May have general fitness but has not specifically developed cycling-specific aerobic or muscular endurance.
• Is just starting to use a power meter or understand power-based training.

This distinguishes them from someone who might be new to riding a bike but has a strong background in other endurance sports, which would likely result in a higher initial FTP.

Establishing a Baseline: Typical Beginner FTP Ranges

For an average untrained or lightly active individual new to structured cycling, an initial FTP will typically fall within the range of 1.5 to 2.5 watts per kilogram (W/kg). To put this into perspective:

• A 70 kg (154 lb) beginner cyclist with an FTP of 1.5 W/kg would have an absolute FTP of 105 watts.
• The same 70 kg cyclist at 2.5 W/kg would have an FTP of 175 watts.

It's crucial to understand that these are general guidelines. Your initial FTP is a personal baseline. The most important aspect for a beginner is to establish their own baseline, rather than comparing it to others.

Beyond the Number: The Importance of Progression

For a beginner, the absolute FTP number is far less significant than the trend of improvement. Your first FTP test serves as a starting point. Subsequent tests will reveal how effectively your training is translating into physiological adaptations. A "good" FTP for a beginner is one that shows consistent, albeit gradual, increases over time as a result of dedicated training. This progression indicates that your body is adapting and becoming more efficient.

Factors Influencing Your FTP

Several factors can significantly influence an individual's FTP, especially for beginners:

• Prior Training History: Individuals with a background in other endurance sports (e.g., running, swimming) may have a higher baseline aerobic capacity, leading to a higher initial FTP.
• Genetics: Individual physiological predispositions play a role in how quickly and how much one can improve.
• Age: FTP generally peaks in early to mid-adulthood and may gradually decline with age, though consistent training can mitigate this.
• Gender: On average, men tend to have higher absolute FTP numbers due to greater muscle mass, but when normalized for weight (W/kg), the differences can narrow.
• Body Composition: Weight significantly impacts W/kg. A lighter rider with the same absolute power will have a higher W/kg.
• Cycling Experience: Familiarity with efficient cycling mechanics and pacing strategies can affect test performance.

Setting Realistic FTP Goals for Beginners

Instead of fixating on achieving a specific W/kg benchmark, beginner cyclists should focus on:

• Consistency: Regularly riding and performing structured workouts is paramount.
• Gradual Improvement: Aim for small, consistent gains (e.g., 5-10% increase over several months) rather than dramatic jumps.
• Enjoyment: Maintain a level of training that is sustainable and enjoyable to foster long-term adherence.
• Process Goals: Focus on completing workouts, mastering pacing, and improving technique, which will naturally lead to FTP gains.

Improving Your FTP as a Beginner

For beginners, FTP improvement often comes relatively quickly with consistent and structured training. Key strategies include:

• Consistent Riding: Regular cycling builds aerobic base endurance.
• Structured Intervals: Incorporate specific workouts designed to target different energy systems. For FTP improvement, focus on:
  • Sweet Spot Training: Efforts at 88-94% of FTP, typically 2x15-20 minutes or 3x10-12 minutes.
  • Threshold Intervals: Efforts at 95-105% of FTP, e.g., 2x10 minutes or 3x8 minutes.
  • Over-Unders: Alternating slightly above and below FTP to improve lactate clearance.
• Progressive Overload: Gradually increase the duration, intensity, or frequency of your workouts over time.
• Adequate Recovery: Allow your body sufficient time to adapt and repair between sessions. Rest days and proper nutrition are just as important as the workouts themselves.
• Strength Training: Incorporate off-bike strength training to build muscular endurance and power, especially in the legs and core.

When to Retest Your FTP

For beginners, retesting FTP every 6-8 weeks is generally appropriate. This allows enough time for physiological adaptations to occur from your training block, but isn't so frequent as to cause burnout or excessive disruption to your training. Regularly retesting ensures your training zones remain accurate and reflective of your current fitness level.

Conclusion: Your FTP Journey Starts Here

For a beginner cyclist, a "good" FTP is not a fixed number but a dynamic starting point. Your initial FTP test provides a crucial baseline, allowing you to establish appropriate training zones and track your progress. Focus on consistent, structured training, prioritize gradual improvement over chasing arbitrary numbers, and celebrate every increase in your power output. Your cycling journey is about personal growth and becoming a stronger, more efficient rider, and your FTP will serve as an invaluable guide along the way.