How to Increase Functional Threshold Power (FTP) in Cycling

Every cyclist reaches a point where progress feels slow. You’re training hard, but your endurance, climbing or time trial times aren’t improving as much as you’d like. This is where Functional Threshold Power (FTP) comes in.

FTP is the gold standard for measuring performance, setting training zones and tracking progress. If you want to ride stronger, faster and further, learning how to increase FTP can be a game-changer.

Key takeaways at a glance:

• FTP is a key performance metric – Understanding your Functional Threshold Power helps you train smarter, set realistic goals and track progress effectively

• Structured training drives improvement – Combining threshold intervals, VO2 max sessions and endurance rides is the most effective way to raise FTP

• Lifestyle matters – Sleep, nutrition, stress management and prioritizing recovery are just as important as on-bike training for boosting FTP

• Strength and coaching accelerate results – Adding strength training, following a structured plan and getting expert guidance can help you push your FTP higher

• Consistency and measurement are key – Track your progress, set realistic goals and re-test regularly to see meaningful improvements over time

What is Functional Threshold Power (FTP)?

In simple terms, Functional Threshold Power (FTP) is the highest power output you can sustain for about an hour. Measured in watts, it reflects how efficiently your body produces and uses energy over time.

Cyclists and coaches use FTP because it translates directly into performance on the road. Unlike heart rate, which can fluctuate with stress, sleep or caffeine, FTP gives you a clear, consistent benchmark. 

Why is FTP Important for Cyclists?

FTP is the gateway to measurable performance gains. Here’s why it matters:

• Improves endurance – A higher FTP means you can ride harder, for longer, before fatigue sets in

• Boosts climbing power – Sustaining higher wattage helps you conquer long cycle climbs 

• Enhances race performance – FTP determines how long you can hold speed

• Tracks progress – Retesting every 6–8 weeks helps you see improvement and stay motivated

Being familiar with your FTP helps you push yourself, while managing lactate buildup. It's a key metric for pacing and performance in races or training sessions.

What’s a Good FTP for Cyclists?

FTP is highly individual, but it’s also a useful benchmark for comparing your progress against yourself and, to some extent, other cyclists. Rather than fixating on the number, think of FTP as a marker of where you are today and a guide for how to train smarter tomorrow.

Levels explained

• Untrained rider: ~2.0–2.5 watts/kg

• Recreational: ~2.5–3.5 watts/kg

• Competitive amateur: ~3.5–4.5 watts/kg

• Elite: 5.0+ watts/kg

For example, an amateur rider at 70 kg with an FTP of 210 W is riding at 3 W/kg, which puts them in the solid intermediate range.

Factors influencing FTP

• Weight - FTP shouldn’t be considered in isolation, as it takes your body weight into account through the power-to-weight ratio (W/kg).

• Training volume - With structured, disciplined training, riders can expect to see meaningful improvements over time.

• Experience - Novices often gain FTP quickly with consistent training, while experienced cyclists may see smaller, harder-won gains

• Testing method - Protocols (20-min, 8-min, ramp test) can affect results slightly

Genetics, time to train and discipline (road, gravel, MTB, endurance) all play a role. What’s important is that your FTP is improving relative to your own baseline - not how it stacks up against WorldTour riders.

How to Measure FTP in Cycling

Knowing your FTP starts with testing. There are a few different ways to calculate Functional Threshold Power:

The 20-Minute Test

Ride as hard as you can for 20 minutes, then multiply your average power by 0.95 to estimate your FTP. It’s tough but accessible.

The Ramp Test

Power gradually increases every minute until you can’t hold the pace. Shorter and less intimidating, but not always as accurate for endurance athletes.

8 Minute Test

If a 20-minute push feels daunting, the 8-minute test offers a shorter alternative. Ride as hard as you can for eight minutes, holding a steady pace without burning out in the first few minutes. After a 10-minute recovery, repeat. To calculate your FTP, take the average power from both intervals and multiply by 0.90.

The 60-Minute Time Trial 

An all-out hour effort. This gives the most accurate FTP but is more mentally and physically demanding.

Pro tip: Whichever Functional Threshold Power test you choose, prepare properly. Warm up thoroughly, pace yourself and test under similar conditions each time for consistent results.

Are the tests reliable? 

It has been found that FTP tests successfully determine 60-min power in 89% of participants.

You can also find Functional Threshold Power calculators online to make working it out easier. 

How to Use FTP in Training

Once you know your FTP, it becomes the foundation for structured training. Rather than riding ‘hard’ or ‘easy’ based on how you feel, you’ll have clear power zones to guide your efforts.

• Set cycling zones based on FTP - Most cyclists use 6–7 zones based on percentages of FTP (e.g., Zone 2 endurance at 55–75%, Zone 4 threshold at 95–105%)

• Target sessions with purpose - Want to build endurance? Stay in Zone 2. Want to raise FTP? Spend time at sweet spot and threshold

• Race pacing - FTP helps you know how hard you can push in a time trial, climb or long ride

Training Zones 

How to Increase FTP in Cycling: Proven Strategies

Improving FTP takes consistency, smart training and lifestyle support. Here’s what works:

1. Track Progress

Re-test your FTP every 6–8 weeks. Numbers don’t lie and tracking gains keeps motivation high.

2. Be Consistent

Four hard sessions in one week followed by three weeks off won’t cut it. Steady, repeatable training builds the aerobic base that FTP improvements depend on.

3. Set a Realistic Goal

Aim for a milestone that motivates you. Maybe hitting 3.5 W/kg, or building cycling power for a race. Goals help structure your plan and keep training purposeful.

4. Follow a Structured Training Plan

Mix up your sessions:

• Sweet spot intervals (88–94% FTP) for aerobic development

• Threshold efforts (95–105% FTP) to push your limit

• VO2 max work to expand capacity

See our weekly training plan below for an example week. If you’re relatively new to cycling, it’s best to consult a professional coach before starting a new fitness regime. 

5. Include Strength Training

Strength training for cyclists improves core stability, leg strength and fatigue resistance - all of which support higher power output.

6. Push Harder Intervals

Mix in demanding sessions like 3–5 minute VO2 max efforts. Training slightly above threshold conditions your body to sustain more power.

7. Work with a Coach

A cycling coach or structured training platform can tailor sessions to your needs, help you avoid plateaus and keep you accountable.

8. Prioritize Recovery

The gains happen between sessions. Rest days, easy spins and deload weeks are just as important as intervals.

9. Lifestyle Matters

• Sleep - Aim for 7–9 hours a night

• Nutrition - Fuel your rides with carbs, support recovery with protein and don’t neglect hydration

• Manage stress - Work, family and training all add up. High stress = slower gains

• Adopt a growth mindset - Progress isn’t always linear. Expect setbacks, but see them as part of the long game

Weekly Cycling Training Plan to Increase FTP

Here’s what a week focused on raising FTP might look like:

Repeat for 6–8 weeks, then re-test to track progress.

Common Mistakes When Training for FTP

Many cyclists unknowingly hold themselves back. Avoid these pitfalls:

• Overtraining – Piling on intensity without recovery lowers performance

• Neglecting endurance – Only doing intervals without building an aerobic base limits FTP growth

• Skipping strength work – Weak core and legs mean wasted watts

• Ignoring nutrition – Under-fueling makes high-intensity work unsustainable

• Lacking structure - Structure and consistency are essential to make sustainable gains

FTP vs. Other Training Metrics

FTP is powerful, but it’s not the only measure of fitness.

• Heart Rate - Useful for tracking effort, but less precise than power

• VO2 Max - Shows aerobic potential but harder to measure regularly

• Perceived Exertion - Valuable for listening to your body, but subjective

• Fatmax - For burning the highest amount of fat for fuel to delay fatigue

FTP’s strength lies in its simplicity and repeatability, making it the go-to benchmark for most cyclists.

Small Gains, Big Results

By understanding your FTP, testing regularly and applying proven strategies, you can steadily increase your power, endurance and confidence on the bike.

Improvement doesn’t come from one big ride or one hard week. It comes from consistency, smart training and respecting recovery. Focus on the process and your FTP will rise - along with every aspect of your cycling.

Why the Right Clothing Matters for FTP Training

When you’re pushing your limits, the last thing you need is distraction from poorly chosen kit. Comfort, breathability and protection from the elements all play into your ability to hold power consistently. Overheating in a heavy jacket or shivering on a winter endurance ride can undermine your training efforts.

Look for:

• Lightweight, breathable fabrics to wick away sweat during high-intensity intervals

• A comfortable bib that doesn’t chafe or dig in during long rides

• Windproof layers to help you maintain power output in cooler, blustery conditions

• Weather-ready protection (DWR finishes, waterproof shells) so you can train consistently through all seasons

The right cycling clothing won’t increase your FTP directly. But it will keep you comfortable, confident and focused on hitting those power targets week after week.

Explore our full range of performance cycling clothing designed to endure your hardest sessions and adapt with you as your training evolves.

FAQs: FTP and Cycling

Still got questions on FTP training and how it could help you? Discover frequently asked questions….

• What is the average Functional Threshold Power? For amateur cyclists, average FTP is around 2.5–3.5 W/kg. Recreational riders may be lower, while experienced competitors often push above 4 W/kg.

• What should my cycling FTP be? There’s no ‘should’. Your FTP depends on your weight, fitness and training history. The goal is steady improvement from your current baseline.

• What's a good FTP for my age? FTP tends to peak in your late 20s to early 30s, but plenty of mature riders still see impressive numbers. Instead of comparing against age, compare against your own past results.

• Does FTP decline with age? Yes, power output naturally declines as we get older. But with smart training, recovery and nutrition, you can maintain a strong FTP well into your 50s, 60s and beyond.

• What is a good FTP for a pro cyclist? World Tour pros often push 5.5–6.5 W/kg, with climbers at the very top of the range. 

• What is the FTP of a beginner cyclist? New riders usually start around 2.0–2.5 W/kg. 

• How much can I expect my FTP to increase? Novice cyclists can see big jumps (10–20%) in the first few months. More experienced riders will see smaller gains, often 2–5% per training block.

• Why is my FTP for cycling not increasing? Plateaus are normal. Common reasons include: Lack of training variety, too little recovery, nutrition or sleep issues, stress overload. Mixing up training and focusing on lifestyle can reignite progress.