Strava FTP: Finding, Updating, and Utilizing Your Functional Threshold Power

Where is my ftp on the Strava app?

Your Functional Threshold Power (FTP) on Strava is primarily found and managed within your profile settings, under the 'My Performance' or 'Power Zones' section, which can be accessed through both the mobile app and the desktop website.

Understanding Functional Threshold Power (FTP)

Functional Threshold Power (FTP) is a critical metric in cycling and endurance sports, representing the maximum average power a cyclist can sustain for approximately one hour. Physiologically, it's closely correlated with your lactate threshold – the intensity at which lactate begins to accumulate in the blood faster than it can be cleared, leading to rapid fatigue.

Why is FTP Important?

• Training Zone Prescription: FTP is the cornerstone for establishing personalized power training zones. These zones guide your workout intensity, ensuring you train effectively for specific adaptations (e.g., endurance, tempo, VO2 max).
• Performance Tracking: Regular FTP testing allows you to objectively measure improvements in your cycling fitness over time.
• Pacing Strategy: Knowing your FTP helps you pace long rides, time trials, and races more effectively, preventing early burnout.
• Workout Structure: Many structured training plans are built around percentages of your FTP, making it essential for targeted training.

How Strava Calculates and Displays Your FTP

Strava does not automatically calculate your FTP in the same way a dedicated power meter head unit or training platform might. Instead, it relies on one of two primary methods:

1. Manual Entry: The most common way to have an FTP value on Strava is to manually enter it yourself. This value is typically derived from a dedicated FTP test (e.g., a 20-minute maximal effort test, with 95% of the average power taken as your FTP).
2. Estimated Power Curve (for Subscribers): For Strava Summit/Subscription users who consistently ride with a power meter, Strava can analyze your power curve (your best average power for various durations) and estimate an FTP. However, this is often a less precise method than a proper test and is primarily used to populate your power zones.

Where to Find It on Strava: Once entered or estimated, your FTP value is used across the platform to provide insights into your performance and training.

Step-by-Step Guide to Finding and Updating Your FTP on Strava

To ensure your Strava data accurately reflects your current fitness and provides meaningful insights, it's crucial to have an up-to-date FTP.

On the Strava Mobile App:

1. Navigate to Your Profile: Open the Strava app and tap the "You" icon (usually a profile picture or silhouette) in the bottom navigation bar.
2. Access Settings: On your profile page, tap the gear icon (⚙️) in the top right corner to open your Settings.
3. Find Performance Settings: Scroll down and tap on "My Performance" or "Performance".
4. Locate FTP: Within the Performance settings, you will see a field for "Functional Threshold Power (FTP)" or "Power Zones". Tap on this.
5. Enter/Update FTP: Here, you can manually input or update your FTP value. Ensure you save any changes. You can also set your weight, which is crucial for power-to-weight ratio calculations.

On the Strava Website (for more detailed management):

1. Log In: Go to strava.com and log in to your account.
2. Access Settings: Hover over your profile picture in the top right corner, then click "Settings" from the dropdown menu.
3. Navigate to My Performance: In the left-hand sidebar, click on "My Performance".
4. Update FTP: On this page, you will find the "Functional Threshold Power (FTP)" field. Enter or update your FTP value and click "Save". You can also adjust your weight here.

Interpreting and Utilizing Your FTP on Strava

Once your FTP is correctly set in Strava, it unlocks several valuable features for analyzing and improving your training:

• Power Zones: Strava automatically generates your personalized power zones based on your FTP. These zones are displayed in your activity analysis and can help you understand the intensity of your efforts.
• Relative Effort: While not directly tied to FTP, having accurate power data (which uses FTP for context) contributes to a more precise understanding of your workout load.
• Segment Leaderboards: Although leaderboards are based on raw time, your FTP helps you understand how your power output on a segment compares to your maximum sustainable effort, aiding in pacing strategy.
• Fitness & Freshness (Subscription Feature): For subscribers, FTP is a component in the 'Fitness' score, which quantifies your accumulated training stress and helps you track your overall fitness trajectory.

Limitations and Considerations

While FTP is an invaluable metric, it's important to understand its limitations and best practices:

• FTP is Dynamic: Your FTP is not static; it changes with training, rest, and fatigue. Regular retesting (every 4-8 weeks) is essential to keep your training zones accurate.
• Strava's Role: Remember, Strava primarily stores and uses your FTP. It's up to you to perform accurate FTP tests (e.g., using a dedicated trainer or a flat road segment) and input the results.
• Power Meter Accuracy: The accuracy of your FTP and subsequent power zone data depends entirely on the accuracy and calibration of your power meter.
• Context Matters: An FTP value is a snapshot. Factors like hydration, sleep, stress, and environmental conditions can influence your performance on a given test day.

Conclusion: Leveraging FTP for Smarter Training

Your FTP is more than just a number; it's a powerful tool for informed training. By understanding where to find, update, and interpret your FTP on Strava, you can optimize your workouts, track your progress with precision, and make data-driven decisions to achieve your cycling goals. Regularly testing and updating this metric is a cornerstone of intelligent endurance training.