What Is FTP?
Your Functional Threshold Power (FTP) is the highest average wattage you can sustain for one hour…
How to Test
- Warm‑up 10 min at Z2
- Go **all‑out** for 20 min
- Multiply avg power × 0.95
Rule of thumb: Retest every 6 weeks.
Raising Your FTP
- Sweet‑spot intervals (88‑94 % FTP)
- Progressive overload (add 5 watts / week)
- Adequate recovery (sleep ≥ 7h).