Do You Know Your FTP Training Zones?
FTP – Functional Threshold Power (don’t confuse with File Transfer Protocol) is a maximum power, measured in watts, you can sustain for an hour.
To measure your FTP you need a bike with a power meter or a turbo trainer with the power meter integrated.
You can either do:
- 20min FTP Test, where you pedal as hard as possible for 20 min, then take an average power reading and the deduct 5% to get your FTP or
- Ramp Test. Each minute the program will call for higher power output, your result is 75% of your best one-minute power.
At the Turbo Cycle class we prefer Ramp Test, as it is more user-friendly, it hurts much less, you don’t have to be able to pace yourself, and takes much less time to complete.
Once you know your FTP, use this for a base for your cycling training zones:
Zone 1 – Active Recovery <55% FTP < 68%HR
Promotes recovery by increasing blood flow to the muscles and flushing out the waste products.
Zone 2 – Endurance 56-75% FTP 69-83% HR
Increases economy by more efficient use of energy.
Zone 3 – Tempo 76-90% FTP, 84-94% HR
Better sustainable power by improved carbohydrate metabolism. Also gives fast twitch muscles slow twitch characteristics
Zone 4 – Lactate Threshold 91-105% FTP, 95-105% HR
Better sustainable race pace, by improved carbohydrate metabolism
Zone 5 – VO2max 106-120% FTP, <106 HR
Better time trialling ability by better Developed cardiovascular system and VO2max, improved anaerobic energy production and speed up the turnover of waste products
Zone 6 – Anaerobic Capacity 121-150% FTP, N/ HR
Sprint speed: Increased maximum muscle power, developed a cardiovascular system and VO2max, increased threshold
Do you train on the turbo? Which program do you use, Zwift, Trainerroad or Sufferfest?