1. What is FTP in Cycling?

Functional Threshold Power (FTP) represents the highest average power output a cyclist can maintain for approximately one hour. It's a key metric for training and performance assessment in cycling.

2. How Does the Calculator Work?

The calculator uses the FTP equation:

Where:

• \( 20min\_power \) — Your average power output over 20 minutes (watts)
• \( age\_factor \) — Adjustment factor based on age (0 for under 50, increasing after 50)
• 0.95 — Standard multiplier for 20min to 60min power conversion

Explanation: The equation accounts for the fact that most cyclists can maintain about 95% of their 20-minute power for a full hour, with age-related adjustments for riders over 50.

3. Importance of FTP Calculation

Details: FTP is crucial for establishing training zones, tracking fitness progress, and pacing during races or long rides. It's widely used in power-based training programs.

4. Using the Calculator

Tips: For best results, perform a proper 20-minute time trial after warming up. Enter your average power from the 20-minute effort and your age. All values must be valid (power > 0, age between 1-120).

5. Frequently Asked Questions (FAQ)

Q1: Why use 95% of 20-minute power?
A: Research shows most cyclists can maintain about 95% of their 20-minute power for a full hour, making this a practical estimation method.

Q2: What are typical FTP values?
A: Recreational cyclists might have FTP of 150-250 watts, while pros can exceed 400 watts. More important than absolute numbers is watts per kilogram (W/kg).

Q3: How often should I test my FTP?
A: Every 4-8 weeks during training periods. Testing too frequently can interfere with training progress.

Q4: Why does age affect FTP?
A: Aerobic capacity typically declines with age, especially after 50. The calculator accounts for this gradual decline.

Q5: Should I do anything special before an FTP test?
A: Be well-rested, properly fueled, and perform a thorough warm-up. Avoid testing after hard training days.