Average power over a maximal 20-minute effort. FTP = 95% of this value.
Average power over a full hour effort. This IS your FTP.
| Zone | Name | % FTP | Power range (W) |
|---|
What is FTP?
FTP (Functional Threshold Power) is the maximum power output in watts you can sustain for one hour. It is the central reference for structured cycling training, all training zones are defined as a percentage of FTP.
Testing methods
- 20-minute test: ride at maximum sustainable effort for 20 minutes. FTP = average power × 0.95. The most common field test.
- 60-minute test: your average power over a one-hour maximum effort equals your FTP directly. Hard to execute but gold standard.
- Direct entry: enter a known FTP from a recent lab test or power meter data.
Coggan training zones
| Zone | Name | % FTP | Purpose |
|---|---|---|---|
| 1 | Active recovery | <55% | Easy spinning between hard workouts |
| 2 | Endurance | 55-75% | Long aerobic base rides |
| 3 | Tempo | 75-90% | Sustained effort, group rides |
| 4 | Lactate threshold | 90-105% | Sweet spot and threshold intervals |
| 5 | VO₂max | 105-120% | 3-8 minute intervals, maximum aerobic development |
| 6 | Anaerobic capacity | 120-150% | 30-120 second efforts |
| 7 | Neuromuscular power | >150% | Very short sprints, maximal power |
W/kg: power-to-weight ratio
Watts per kilogram (W/kg) allows direct comparison between cyclists of different body weights, especially on climbs:
- Recreational cyclist: 2.0-2.9 W/kg
- Sport / Cat 4-5: 3.0-3.9 W/kg
- Competitive / Cat 1-3: 4.0-4.9 W/kg
- Elite / Pro: 5.0+ W/kg
Retest your FTP every 6-8 weeks to keep zones accurate as fitness changes.
UK cycling categories and W/kg benchmarks
British Cycling licenses road and track cyclists in categories 4th Cat (entry) to Elite, based on race points and TT results. Broadly consistent W/kg ranges per category:
| British Cycling category | Typical FTP W/kg |
|---|---|
| 4th Cat (entry level) | 2.5-3.3 W/kg |
| 3rd Cat | 3.3-4.0 W/kg |
| 2nd Cat | 4.0-4.6 W/kg |
| 1st Cat | 4.6-5.2 W/kg |
| Elite | 5.2+ W/kg |
Cycling Time Trials (CTT) organises UK time trials independently of British Cycling. The 10-mile TT is the most common distance , 22-24 mph average corresponds roughly to 3.5-4.2 W/kg FTP. Many club cyclists benchmark their fitness using CTT results rather than lab tests.