{"id":44163,"date":"2026-04-04T14:33:44","date_gmt":"2026-04-04T12:33:44","guid":{"rendered":"https:\/\/sportanalytics.es\/?p=44163"},"modified":"2026-04-04T14:33:44","modified_gmt":"2026-04-04T12:33:44","slug":"ftp-ciclismo-como-calcular","status":"publish","type":"post","link":"https:\/\/sportanalytics.es\/en\/analisis-rendimiento\/ftp-ciclismo-como-calcular\/","title":{"rendered":"FTP in Cycling: What It Is, How to Calculate It, and How to Use It in Your Training"},"content":{"rendered":"

FTP in Cycling: What It Is, How to Calculate It, and How to Use It in Your Training<\/h1>\n

If you have a power meter and don't know your FTP, you're pedaling blind. FTP (Functional Threshold Power) is the number that turns all those watts into useful information: it determines your training zones, measures your progress, and lets you compare sessions with objective precision.<\/p>\n

In this article I'll explain what FTP is, how to calculate it correctly, how to use it to structure your training, and how often you should update it.<\/p>\n

What Is FTP<\/h2>\n

FTP is the maximum average power you can sustain for 60 minutes. In practice, it represents your anaerobic threshold: the intensity at which lactate starts accumulating faster than your body can clear it.<\/p>\n

Above FTP, lactate accumulation is exponential and the effort becomes unsustainable within minutes. Below FTP, you can sustain the effort for hours with proper training.<\/p>\n

FTP is measured in watts (W) and also expressed as watts per kilogram (W\/kg) to compare between cyclists of different weights. An average amateur cyclist typically has an FTP between 2.5 and 3.5 W\/kg. Elite professional cyclists exceed 6 W\/kg.<\/p>\n

How to Calculate Your FTP: The 20-Minute Test<\/h2>\n

The most widely used test to calculate FTP doesn't last 60 minutes but 20. The average power of those 20 minutes, multiplied by 0.95, gives a good estimate of the real FTP.<\/p>\n

20-minute test protocol:<\/p>\n

    \n
  1. 20\u201330 minute warm-up<\/strong> at low-moderate intensity, with 2\u20133 short 30-second accelerations to activate the neuromuscular system.<\/li>\n
  2. 5 minutes at maximum intensity<\/strong> to deplete creatine phosphate stores and stabilize metabolism (this makes the 20-min test more representative of real FTP).<\/li>\n
  3. 5 minutes of easy recovery.<\/strong><\/li>\n
  4. 20 minutes at maximum sustainable effort.<\/strong> The key is starting at an intensity you can hold to the end \u2014 not going all out and collapsing at minute 10. Power should be relatively constant or slightly increasing.<\/li>\n
  5. 10\u201315 minute cool-down.<\/strong><\/li>\n<\/ol>\n

    Your estimated FTP = average power over 20 minutes \u00d7 0.95<\/p>\n

    Example: if your average power over 20 minutes was 280W, your estimated FTP is 280 \u00d7 0.95 = 266W.<\/p>\n

    Alternatives to the 20-Minute Test<\/h2>\n

    The 20-minute test is demanding and requires good conditions (prior rest, motivation, controlled environment). Alternatives exist:<\/p>\n\n\n\n\n\n\n\n\n
    Method<\/th>\nDuration<\/th>\nAccuracy<\/th>\nBest for<\/th>\n<\/tr>\n<\/thead>\n
    20 min test \u00d7 0.95<\/td>\n~60 min total<\/td>\nHigh<\/td>\nCyclists experienced with testing<\/td>\n<\/tr>\n
    8 min test \u00d7 0.90<\/td>\n~45 min total<\/td>\nMedium-high<\/td>\nBeginners or highly fatigued riders<\/td>\n<\/tr>\n
    Ramp test<\/td>\n~20\u201330 min<\/td>\nMedium<\/td>\nFrequent testing, lower fatigue<\/td>\n<\/tr>\n
    Calculation from peak powers (MPA)<\/td>\nNo dedicated test<\/td>\nVariable<\/td>\nPlatforms like TrainingPeaks or WKO<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    How to Use FTP to Structure Your Training Zones<\/h2>\n

    Once you have your FTP, you can calculate power-based training zones. The most widely used model is Andrew Coggan's 7-zone system:<\/p>\n