It represents your individual aerobic-anaerobic threshold on the bike. However, it’s important to note that FTP is only a simplified approximation of this point. Since it’s not based on laboratory measurements of lactate or spirometry, it’s not a precise measurement. This means:

Production = Clearance: At this point, rapid lactate production (from carbohydrate utilization) roughly balances lactate clearance.
High fatigue resistance: You can maintain this power without an exponential increase in fatigue.

Note: The higher your FTP, the faster and longer you can sustain high intensities in competition before your muscles become acidified.

‍

2. How Do You Determine Your FTP? (The 20-Minute Test)

Since a full 60-minute maximal test is physically and mentally very demanding, the shortened 20-minute test has become the standard method. It’s practical and provides reliable data for training control.

Your Test Protocol (Short Version)

Warm-up: Ride easily for 15–20 minutes, including short, hard sprints to prepare your muscles.
Pre-activation: 5 minutes fast all-out (~105%–110% of expected FTP), followed by 5 minutes of easy recovery (Zone 1).
Maximal Effort: Give everything for 20 minutes. Aim to achieve the highest average power and maintain it as evenly as possible. This requires mental strength!
Cool-down: Ride easily to recover.

‍

Calculating Your FTP

Your FTP is calculated by multiplying the average power (AvgP) of the 20 minutes by a correction factor of 95%:

Your FTP = AvgP20min × 0.95

Example: If you average 260 watts over 20 minutes, your FTP is: 260 W × 0.95 = 247 W

‍

3. Its Importance for YOUR Training

Your FTP of 247 W becomes the 100% reference point for your training. Based on this value, you can now plan all training zones precisely.

‍

Zone & Name	Intensity (FTP-Based)	Your Focus & Goal
Zone 1 (Active Recovery)	< 55 % of FTP	Active recovery, lactate clearance, and preparing muscles for the next hard session.
Zone 2 (Endurance)	56 % – 75 % of FTP	Develop aerobic base, improve fat metabolism. Long, easy sessions.
Zone 3 (Tempo)	76 % – 90 % of FTP	Optimize movement efficiency, improve muscular endurance. Controlled but challenging.
Zone 4 (Threshold)	91 % – 105 % of FTP	The key zone for increasing your FTP. You work directly at your threshold (maximal lactate steady-state).
Zone 5 (VO2max)	106 % – 120 % of FTP	Improve maximal oxygen uptake and cardiovascular function. Short, very intense intervals.
Zone 6 & 7 (Anaerobic & Neuromuscular)	> 120 % of FTP	Maximum power and speed. Trained only briefly (e.g., short sprints).

‍

In addition to this test, we also use other testing protocols in our coaching. Together with your existing performance diagnostics and a detailed, ongoing analysis of your training sessions, we determine your accurate training zones.

Your personalized path

to your next Personal Best!

Benefit from science-based coaching and precise training load management.

Start now Buy a plan

Welcome to Enduure

"We founded Enduure to support endurance athletes with science-backed training, smart performance analysis, and a strong, motivating community. Together, we grow, achieve peak performance, and redefine the sport — this is our mission." - Simon & Philip

Simon

Simon is a professional triathlete competing in the Bundesliga for Team Berlin. He is also a sports scientist and certified sports nutrition consultant.

Philip

Philip is a physician, a DOSB C-level Triathlon Coach, and an ambitious amateur competitor across various triathlon distances.

Start Your Journey

Zwei junge Männer in Sportbekleidung laufen auf einer Straße vor einer grünen Hecke, einer trägt ein weißes Shirt und blaue Shorts, der andere ein schwarzes Outfit.