Normalized FTP: Understanding Power, Performance, and Training in Cycling

What is Normalized FTP?

Normalized Functional Threshold Power (FTP) is a concept used in cycling power analysis that applies the principles of Normalized Power (NP) to estimate an athlete's FTP more accurately under variable training or racing conditions, providing a more reliable measure of physiological stress than raw average power.

Understanding Functional Threshold Power (FTP) First

Before delving into Normalized FTP, it's crucial to understand its foundational component: Functional Threshold Power (FTP).

• Definition of FTP: FTP represents the highest power output an athlete can maintain for approximately 60 minutes. It is often considered the best single metric for cycling fitness, serving as the cornerstone for setting individualized training zones (e.g., endurance, tempo, threshold, VO2 max) and evaluating performance.
• How FTP is Measured: While the "60-minute maximum effort" is the theoretical basis, direct 60-minute tests are impractical. Most athletes determine their FTP through shorter, maximal efforts, most commonly a 20-minute all-out effort, with 95% of the average power from that test often used as the estimated FTP.
• Limitations of Raw FTP: A limitation of using raw average power for training or race analysis is that it doesn't always reflect the true physiological cost of an effort, especially when power output is highly variable due to terrain changes (hills, descents), drafting, accelerations, or stop-and-go conditions. For instance, two rides with the same average power could have vastly different physiological demands if one was steady-state and the other involved frequent surges.

What is Normalized Power (NP)?

Normalized Power (NP) is a proprietary algorithm developed by Dr. Andrew Coggan and implemented in power analysis software. It addresses the limitations of raw average power by providing a more accurate measure of the physiological cost of a variable effort.

• Definition of NP: Normalized Power is an estimate of the power an athlete could have maintained for the same physiological cost if their power output had been perfectly constant, rather than variable. It accounts for the fact that short, intense efforts are disproportionately more taxing physiologically than steady efforts at the same average power.
• Why NP is Needed: Our bodies don't respond linearly to power output. Surges above FTP, even brief ones, deplete glycogen stores and accumulate lactate much faster than steady efforts below FTP. Raw average power fails to capture this non-linear physiological response. NP uses a complex algorithm that gives more weight to higher power outputs and sustained efforts, providing a more accurate reflection of the metabolic stress and energy expenditure.
• Physiological Basis: NP is rooted in the understanding of the anaerobic contribution to power. When power fluctuates significantly, the body recruits more fast-twitch muscle fibers and relies more on anaerobic metabolism, leading to greater physiological strain and fatigue despite a potentially lower average power.

The Concept of Normalized FTP

Normalized FTP is not a distinct power metric itself but rather an application of the Normalized Power concept to the idea of Functional Threshold Power. It acknowledges that an athlete's effective FTP might feel higher or lower depending on the variability of the effort.

• Combining NP and FTP: While FTP is typically determined under controlled, relatively steady-state conditions (e.g., a 20-minute test), real-world cycling, especially in group rides, races, or hilly terrain, is rarely steady. Normalized FTP is the recognition that the physiological stress sustained during such variable efforts is better reflected by Normalized Power than by average power.
• When is Normalized FTP Used?: The term "Normalized FTP" is often used informally to describe how an athlete's effort feels relative to their FTP during variable rides. For example, if your average power for a ride was 200 watts but your Normalized Power was 220 watts, it suggests that the ride felt physiologically similar to a steady-state effort at 220 watts. If your FTP is 210 watts, this means the ride was above your threshold, despite the average power being below it.
• Distinction from Raw FTP: Raw FTP is your measured maximum sustainable power for ~60 minutes under steady conditions. Normalized FTP, when used in context, refers to the effective physiological intensity of a ride as indicated by Normalized Power, which can then be compared to your raw FTP to gauge the true effort. It's not a re-calculation of your FTP, but rather a more accurate way to interpret the intensity of a ride relative to your current FTP.

How Normalized FTP is Calculated (Simplified Explanation)

Normalized Power (NP), from which the concept of Normalized FTP derives its utility, is calculated using a sophisticated algorithm.

• Algorithm: The exact algorithm for Normalized Power is proprietary to TrainingPeaks. However, it generally involves a rolling average of power data, elevated to a specific power, and then taking the fourth root. This mathematical processing gives disproportionately more weight to higher power outputs and sustained efforts, thereby reflecting the non-linear physiological cost. It smooths out the data but in a way that emphasizes the peak efforts and their cumulative toll.
• Tools: You don't calculate NP manually. Power meters, when paired with cycling computers (e.g., Garmin, Wahoo, Hammerhead) and analysis software (e.g., TrainingPeaks, Strava, GoldenCheetah), automatically record and process power data to display Normalized Power for your rides or segments.

Why Normalized FTP Matters: Benefits and Applications

Understanding Normalized FTP (or more accurately, using Normalized Power in conjunction with your FTP) offers significant advantages for athletes and coaches.

• Accurate Training Zones: For interval training, especially those mimicking variable race efforts, using NP to set or gauge intensity ensures that the prescribed effort truly elicits the desired physiological response, rather than underestimating the stress based on average power.
• Pacing Strategies: During races or challenging group rides with fluctuating intensity, monitoring NP in real-time or analyzing it post-event helps athletes understand the true physiological cost of their pacing. This allows for more effective energy management and prevents premature fatigue.
• Performance Analysis: NP provides a more insightful and physiologically relevant metric for post-ride analysis than raw average power. It helps explain why a ride with a seemingly low average power felt incredibly hard, or why an athlete might have "blown up" despite maintaining a seemingly manageable average wattage.
• Tracking Progress: By consistently analyzing NP over time, athletes and coaches can track improvements in an athlete's ability to handle variable efforts and recover from surges, which is crucial for real-world performance.

Limitations and Considerations

While valuable, it's important to use Normalized Power and the concept of Normalized FTP with an understanding of their limitations.

• Not for Steady-State Efforts: For perfectly steady-state efforts (e.g., a time trial on flat terrain), Normalized Power will be very close to average power. Its utility diminishes in these scenarios, where average power remains a perfectly adequate metric.
• Algorithm Dependence: Different software platforms might have slightly different implementations or proprietary algorithms for "Normalized Power" or similar metrics (e.g., Xert's Xert Power, WKO5's Training Stress Score), leading to minor variations in reported values.
• Requires Power Meter: The entire concept hinges on accurate power data collection, which necessitates a reliable power meter.
• Understanding the "Why": It's not just about the number. Athletes and coaches should understand why NP is higher than average power for a given ride and what that implies about the physiological demands and the athlete's performance.

Practical Application for Athletes and Coaches

For both athletes aiming to optimize their training and coaches designing programs, Normalized FTP (or the application of NP to FTP) is a powerful tool.

• Training Prescription: When prescribing interval workouts that involve surges or variable power (e.g., race simulations, group ride drills), coaches can use target NP rather than average power to ensure the desired physiological stress is achieved.
• Race Strategy: Athletes can use NP as a guide during races. If their NP is consistently significantly above their FTP early in a race, it's a strong indicator they are over-pacing and risking a blow-up. Conversely, if their NP is below their target, they may have more to give.
• Data Interpretation: After a ride, comparing NP to average power provides critical insights. A large discrepancy (NP significantly higher than average power) indicates a highly variable and physiologically demanding effort, even if the average power doesn't seem high. This insight can inform recovery needs and future training adjustments.