FTP and Critical Power

FTP and Critical Power

FTP (Functional Threshold Power) represents the maximum power a cyclist can sustain for approximately one hour. Critical Power extends this concept across all durations.

FTP vs Critical Power

• FTP: Single number, practical for zone setting
• CP (Critical Power): Mathematical model predicting power across durations
• W' (W-prime): Finite amount of work above CP

Testing FTP

• 20-minute test: FTP = 95% of 20-min power
• 2x8 minute test: FTP = 90% of average
• Ramp test: FTP = 75% of max 1-minute power
• Field testing: 60-minute time trial (true FTP)

Power Duration Curve

Your best power outputs across all durations create a curve showing strengths and weaknesses. Sprinters have high 5-second power but lower 20-minute power. Climbers show the opposite.

Improving FTP

• Sweet spot intervals (88-93% FTP)
• Threshold intervals (95-105% FTP)
• VO2max work (120% FTP)
• Consistent training volume in Zone 2