Functional Threshold Power (FTP)
Functional Threshold Power (FTP) represents the maximum power you can consistently maintain for one hour.
FTP is a personal training and racing benchmark that’s based on data from a power meter. It’s used in cycling and running to measure your current best effort so you can precisely target your training, and it can strategically be used in racing to put in the most competitive effort possible.
You can determine your Cycling FTP by conducting a simple test, either outdoors on a course with a slight incline where you won’t be slowed down by traffic or sped up by descents for 30 minutes non-stop, or on an indoor trainer (although, power tends to be higher outdoors). Warm up for 10 minutes and include a couple of short, increased intensity intervals, then go as hard as you can at a consistent intensity for 20 minutes. The average power from the 20 minute effort minus 5% is your Cycling FTP.
After the test, go to your Power settings in SportTracks, type in your new Cycling FTP wattage, and hit Save. You should retest your Cycling FTP every six weeks, so it’s always up-to-date with your current level of fitness.
You can determine your Running FTP by conducting a 30 Minute Time Trial test, which is the same test used to determine your lactate threshold heart rate (LTHR). You need a running power meter and a flat, uninterrupted course to run on (such as a track). Warm up for 10 minutes, then run at the fastest pace you can consistantly maintain for 30 minutes, then cool down for 5 to 10 mintues. Wear a heart rate monitor if you have one, so you can use this test to determine your heart rate zones as well.
After the test, upload this workout to SportTracks, and highlight the final 20 minutes of your "all-out" effort. The average power from this time is your Running FTP. The average heart rate is your LTHR. The average pace from the entire 30 minute all-out effort is your threshold pace. Retest your Running FTP every six weeks, so it’s always current with your level of fitness.
Lastly, go to your Power settings in SportTracks, type in your new Running FTP wattage, and hit Save.
Find it in SportTracks
In the upper left corner of SportTracks, select My Account, then the Training Options tab, then the Power tab at the top: