How to do an FTP test to measure your cycling fitness

Functional Threshold Power (FTP) is a critical metric for cyclists, measuring the highest power output an athlete can sustain for one hour. Understanding your FTP is vital for assessing your cycling fitness and determining the intensity of your training. In this guide, we'll walk you through the process of conducting an FTP test, which is essential for optimising your training regimen.

What is FTP?

FTP, or Functional Threshold Power, is the maximum power output a cyclist can sustain for one hour, measured in watts. This is a really important metric for cyclists, as it helps us gauge our fitness level so we can set training zones accurately. Put simply, FTP is the power you can sustain while your body can remove lactic acid from your muscles as quickly as it's produced. Going above FTP means you can't sustain it for long, while dropping slightly below allows for longer endurance.

How to test your FTP

The best way to find out your FTP is with an indoor trainer. It’s a controlled environment, you can take your time to warm up, and when you do the test, you don’t need to worry about traffic, junctions, terrain, or anything else.

If you don’t have access to an indoor trainer or a power meter, we’d suggest picking a local climb and using a stopwatch to measure your fitness. Establish a baseline time on the climb of your choice, then come back and try the climb again as you progress through your training plan. It might not give you an absolute power number, but it’s a great way of comparing your effort against yourself.

You will need:

• Indoor training setup (bike and trainer or a static bike)
• Floor mat
• Table for accessories
• Hydration (water)
• Sweat towel
• Well-ventilated room