Keeping your FTP up-to-date ensures that you’re training in the right power zones. Here’s how to know when it’s time for a reset.
Many cyclists and triathletes find it hard to know when to reset their functional threshold power (FTP). However, having an accurate FTP is vital to hitting your workouts at the right intensity and setting power training zones.
If your FTP is inaccurate, you’ll find yourself either training too hard or not hard enough. Here are the answers to your most pressing FTP and zone-setting questions.
When Should I Re-test My FTP?
One common mistake many athletes make is not updating their power training zones regularly. You should retest FTP every thirty days. You should also retest it after any major event that affects training. This includes injuries or breaks from the sport.
Many factors can impact your power training zones, such as:
- improved fitness
- injury
- a busy work schedule
- time away from training
How Do I Set My FTP?
The traditional method of establishing your power-based training zones is to complete a functional threshold power test. I’ve always used Friel’s 30-minute test to measure FTP accurately. You can do this by riding as hard as you can for 30 minutes. Then, find your average power in watts during that time.
Alternative Methods
If you dislike the 30-minute FTP test, you can use other activities for data. Consider a local time trial, crit, or cyclocross race.
Also, there is no rule against group FTP tests. If you have a hard time staying focused on your own, get a group of friends or team together and do a 40K TT and use the results to set your FTP. You can also go for a hard ride at the highest power you can maintain for 30 to 60 minutes.
*Disclaimer: FTP numbers from race efforts are often higher than usual. If you get your numbers this way, watch for extra fatigue. This fatigue may mean that the FTP number you’re using is too high.*
Understanding FTP Test Results
If Your Numbers Are Lower Than Normal:
If your FTP seems to be decreasing, don’t worry. This can happen for various reasons, most of which will fix themselves before your next test.
If your numbers are low, try the test again in a week or two. This removes any issues like stress, diet, or hydration. If your FTP is still sliding after a re-test, then it’s time to adjust your zones. Results like this often indicate that it’s time to back off!
If Your Numbers Are Higher Than Normal:
Seeing your FTP increase is gratifying, but it’s important to look over your recent data to see if it supports your progress.
For example, if you test at 250 watts, you should see in your past workouts that you have plenty of time in that range during the intervals leading up to your test. If the data supports it, go ahead and raise that number—you’re making progress! But if it looks like a one-time thing, hold off until your next test. Prematurely raising your FTP can generate too much fatigue and put you at risk of injury.
Whatever the outcome, don’t let your ego dictate your power training zones. Look at your FTP as a tool to keep you training at the right level, not a rating of your ability as an athlete.
Test regularly and use FTP as a benchmark to gauge your current state of fitness. Hard work does pay off!
