012 FUNCTIONAL THRESHOLD POWER 1

Functional threshold power, FTP

With the FTP the training zones  may be determined  in a different way. This Functional Threshold Power is the average power during an effort of 40-60 minutes, with the intensity of a level-speed  time trial.

Because such tests are very heavy and difficult to fit into a training plan, the average power is measured by cycling 20 minutes ‘ALL OUT’  and then take 95% of the maximum  average power over these 20 minutes, Critical Power 20 = CP20

FTP = 0.95 x CP20

Because “all out” efforts lasting only 20 minutes they can be tested regularly so that the evolution of the rider over a long period can be followed.

TESTPROTOCOL FUNCTIONAL THRESHOLD POWER, FTP-TEST

TIME CONTENT PERCENTAGE OF FTP
20 min Easy endurance tempo 65% Warming up
3 x (1 min - 1 min rest) Cadence accelerations > 100 rpm 80 - 90 % Warming up
5 min Easy cycling 65% Warming up
5 min All - out maximal max FTP test
10 min Easy cycling 65% FTP test
20 min Time trial all-out max FTP test
10 - 15 min Easy cycling 65% Cooling down

5 sec ‘All-out’: The maximum neuromuscular power, obtained by 5 sec’ all-out efforts starting upright on the bike. Eg sprinting about 150 -350 meters.

1 minute ‘All-out’: The maximum anaerobic power obtained by one minute all-out cycling.

5 minutes ‘All-out’: The power at maximal oxygen uptake (VO2max) is obtained by five minutes’ all-out ‘riding.

20 minutes ‘All-out’: the FTP or lactate threshold is determined by a 20-minute all-out cycling effort and then take 95% of the average power output.

Based on FTP determination of the other training zones.

Zones Training zones based on FTP
Zone
% of FTP Endurance training Duration interval
Level 1 Active recuperation > 55% 30 - 90 min --
Level 2 Endurance 56 - 75% 60 - 300 min
Level 3 Tempo endurance 76 - 90% 60 - 180 min
Level 4 Anaerobic Threshold Training, FTP 91 - 105% -- 8 - 30 min
Level 5 VO2 max 106 -120% -- 3 - 8 min
Level 6 Anaerobic capacity 121 - 150% -- 30 sec - 3 min
Level 7 Neuromuscular Power -- -- < 30 sec