Why cyclists should stop worrying about FTP

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'FTP' might be the biggest buzz word in cycling. Is it pointless? Or is it the most important number in the world?

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Become a better cyclist:

WHO AM I:
I'm Rich, a former professional cyclist living and working in the UK. Between 2009 to 2013 I was fortunate enough to represent Australia and win a few cool races along the way. I make videos about cycling, training, and fitness.

GET IN TOUCH:

Special thanks to Joe Cotterill 🎥

[DoNuT_]

I don't talk much about it, I just use it to set the intensity for my workouts on Zwift and as a reference compared to last season. With +10% compared to last year, I can be optimistic about that 2-hour hill climb in 2 months. Generally, as a hobby cyclist, it's probably better to ignore FTP focus and mix things up, depending on your rides. When you only have 45 minutes in the afternoon, why not smash some intervals on the last climb before getting home, if you're lucky enough to ride longs climb or straight, flat road without much traffic, why not go for a SST effort and let it fly for an hour, sprints/intervals might be fun when riding with mates, etc.. so it's more important to keep your training fun and interesting - rather than spending 10 hours a week on the same SST workout on Zwift.

[balluck]

I like the FTP even if it is not 100% accurate. It helps a lot with structured training and power zones are useful for races if you combine them with heart rate. For example you can roughly see if the power you are doing in a breakaway is sustainable or not.

[mareksmalec]

My local weekend races settle at local 8 minutes uphill. I have no need just to improve FTP. Ineed to lose weight!
Great video! Thank you 😊

[hjazhan]

I was obsessed with ftp and structured training for years ever since i bought my first power meter 7 years ago. But it's been 1.5 years since i last did an ftp and any power-based trainings. And so far i've only done zone 2 rides (predominantly gauged using hr and perceived effort). And my fitness has actually improved better with this current approach. And i enjoy my rides more.

[ninjaxd]

Trying to improve your FPT is like trying to increase your base form.

It helps preserve matches, but sometimes you wanna light as many matches as possible during training because sometimes you wanna catch break aways.

But you don't wanna just go all out either, because without a good FPT you'll be burning though glycogen even when you don't need too.

[Hardcaslte]

Lol I've always thought as well that it makes no sense that if you ride as hard as you physically can for 20 minutes, then naturally you can ride 95% of that effort for 60 minutes.

What? How does that even make sense?

[dtmateo]

Your FTP would not even help in very steep climb that is Cat 2 or harder. If you could not pedal at the same cadence as you did during FTP test then you are gonna die up a climb if you try to hit your FTP numbers. For example, do Alpe du Zwift at 100% difficulty and see if you could finish it at your FTP. I will eat my wet socks if you can. Unless of course if you are a seasoned pro

[fergusdenoon]

the way I see it, when doing an FTP test, those last 3 minutes when you're dying and begging for it to stop should be multiplied by 310% to see how much dying and begging for it to stop you should expect if riding an hour at your FTP.

[UltegraSPD]

i train polar. i also only ramp test. For folks who have no clue where they are (or b/c they are new)...it is the only test. -U10

[Gufolicious]

Ftp is a bit overused like you said and i dont know a single person who can ride their 95% 20min power for 1h. That is why i only refer to this metrics as 20min power and if i have a 1h measurement its my 1h power.

[yaroslavsolodyankin]

very interesting to hear your opinion. Thank you.

[davidthomas]

Sound advise Rich. I`m never going to ride for an hour at my FTP on the club ride.

[GravelRacer]

Most people would not be able to hold their ftp power for 1 hour. Very taxing .

[onlyfoolriding]

Sure, but an FTP test is super necessary for setting training zones, even if most people are unable to hold FTP for an hour. And generally speaking, a higher FTP does translate to improved fitness overall. As my FTP has increased, I've generally become stronger overall. e.g. better repeatability, improved time to exhaustion. So, yes, while FTP isn't the be-all end-all, it is very highly correlated to overall fitness.

I mean, you're not going to see people with 200 watt FTPs in a zwift A race. You're going to see people with 300+ watt FTPs in an A zwift race.

[Triathlon.]

Also; we do 5 minutes ALL OUT, 5 minute spin, then 20 minute all out. 95% of that. Thoughts?

[alexvanlaningham]

Funny Rich, I was working on my “anti” FTP video also and saw your email. Mine should be out next week. I will send you a private message link :) Nice job on the video.

[KO]

My understanding of 20 minute FTP tests is that the 0.95 multiplier is fairly accurate for well-trained athletes, but for others, it may be closer to a 0.9 multiplier. I really don't get the point of them. You'll torture yourself in so many ways on a bike, from sprint intervals to hours-long endurance rides to massive climbs, but you won't spare another 40 minutes to figure out what your actual FTP is? In any case, FTP is just a single point on my power curve, of which I care about the whole thing.

[Triathlon.]

It’s sunk cost; the harder you’ve grinded to improve your FTP, the more you’re going to give weight to it 😂

[tomermahlis]

Don’t stress about ftp, race craft and aerodynamics is more important

[ryandorris]

I don't think it means anything.Riders I know can hold way more power than I can and I beat them at races all the time.The same goes for max sprint power.They claim that they can hit 1700 watts in a sprint but I can only hit 1370 and I beat them in races.