Zwift FTP: Finding, Understanding, and Updating Your Functional Threshold Power

Where does Zwift show your FTP?

Zwift prominently displays your Functional Threshold Power (FTP) in several key locations across its ecosystem, including your rider profile within the game itself, the Zwift Companion app, and your profile on Zwift.com, primarily after an FTP test or when manually updated.

Understanding FTP: The Foundation of Your Cycling Performance

Before diving into where Zwift shows your FTP, it's crucial to understand what it represents. Functional Threshold Power (FTP) is defined as the highest average power output a cyclist can maintain for approximately one hour. It serves as a critical benchmark for gauging aerobic fitness and is the cornerstone for setting personalized training zones (e.g., Zone 2 Endurance, Zone 4 Threshold, Zone 5 VO2 Max). An accurate FTP ensures that structured workouts are optimally challenging, group rides are appropriately paced, and race categories are fairly assigned within the Zwift platform.

Why Zwift Needs Your FTP

Zwift leverages your FTP for several fundamental functions, making its accuracy paramount for a meaningful experience:

• Personalized Workouts: All structured workouts on Zwift scale automatically to your FTP, ensuring the intensity is appropriate for your current fitness level.
• Pacing Group Rides: Many group rides utilize a "W/kg" (watts per kilogram) range, which is derived from your FTP and body weight, to ensure riders of similar abilities stay together.
• Race Categorization: Zwift racing often uses W/kg categories (A, B, C, D) based on your FTP to promote fair competition.
• Performance Metrics: Your estimated speed, distance, and overall effort in free rides and events are calculated based on your power output relative to your FTP.

Where to Find Your FTP in Zwift

Zwift provides multiple access points to view your current FTP, ensuring you can check it whether you're in-game, on your mobile device, or on a web browser.

• In-Game Rider Profile (During a Ride or at the Main Menu):
  • When in Zwift (either at the main menu or during a ride), press the "Menu" button (or 'Esc' on PC/Mac, 'B' on Apple TV remote).
  • Select "Profile" from the menu options.
  • Your current FTP will be clearly displayed alongside other key metrics like weight, height, and level.
• Zwift Companion App:
  • Open the Zwift Companion App on your smartphone or tablet.
  • Navigate to the "Profile" tab (usually indicated by a person icon).
  • Your FTP will be listed here, along with your weight and other personal statistics.
• Zwift.com Profile:
  • Log in to your account on Zwift.com using your web browser.
  • Go to your "Profile" section (often accessible via a dropdown menu from your name in the top right corner).
  • Your FTP will be visible within your personal statistics.

Updating Your FTP in Zwift

Zwift is designed to help you maintain an up-to-date FTP, either automatically or through manual adjustment.

• Automatic Updates After an FTP Test:
  • After completing a structured FTP test workout (e.g., FTP Test, FTP Test (shorter)) within Zwift, the platform will prompt you to accept a new FTP value based on your performance.
  • Similarly, if you perform a 20-minute maximal effort during a free ride or race and exceed your current 20-minute power record, Zwift may suggest a new FTP based on 95% of that effort.
• Manual Adjustment:
  • If you know your FTP from an external test (e.g., a field test, lab test) or wish to manually adjust it, you can do so in-game.
  • From the main Zwift menu, select "Settings" (gear icon).
  • Scroll down to the "Profile" section.
  • You will see an option to manually enter your FTP value. Remember to click "OK" or "Save" to apply the changes.

The Importance of an Accurate FTP

Maintaining an accurate and current FTP in Zwift is paramount for optimizing your training outcomes and ensuring a fair and enjoyable experience. An outdated FTP can lead to workouts that are either too easy (limiting adaptation) or too hard (leading to burnout or injury). In racing and group rides, an incorrect FTP can place you in the wrong category, affecting both your performance and the integrity of the event for others.

Regular FTP Testing

To keep your FTP accurate and reflective of your current fitness level, it is recommended to test regularly. Most coaches advise an FTP test every 4-8 weeks, or after a significant training block, to track progress and adjust training zones accordingly. Zwift offers several structured FTP tests to facilitate this process.

Conclusion

Your Functional Threshold Power is the bedrock of your performance metrics and training efficacy within Zwift. The platform makes it straightforward to locate and manage this crucial number, whether through your in-game profile, the Companion app, or the Zwift website. By understanding where to find it and committing to regular updates, you ensure that your Zwift experience is always aligned with your current fitness, maximizing your training benefits and enjoyment.