What are FTP ranges?

Firstly, let’s look at what people say their FTP is. FTP, or functional threshold power, is nominally the power output that can be sustained for one hour. FTP in watts for females

• 46% of people have an FTP below 200W.
• 44% of people have an FTP of 210W or more.
• 10% of people have an FTP between 200W and 210W.

How do you interpret FTP results?

Once you know your average power for 20 minutes (for example 200 watts) you can multiply it by 95% to estimate your FTP. So if your CP20 power output is 200 watts, a good estimation of your FTP would be 190 watts.

How is FTP calculated?

Functional Threshold Power (FTP): You can estimate FTP with your best recent 20-minute power value (either from a dedicated 20-minute test or a sufficiently hard 20-minute effort from a race or workout). Multiply that value by 95% to get your FTP. You can also estimate FTP from a recent best 45-60 minute power output.

Is 200 watts good cycling?

Most pro cyclists produce about 200 to 300 watts on average during a four-hour tour stage. The recreational rider, on the other hand, might be only able to sustain this wattage during a 45-minute or hour-long spin class. “That’s what’s great about wattage.

Is 4 watts per kg good?

So it is that many club level cyclists have the goal of being able to achieve a functional threshold power (FTP) of 4W/kg. Granted 4W/kg is never going to make you a pro. However, 4W/kg is still better than most club level cyclists, and is literally lapping everyone on the couch. So it’s a great goal to target.

What is a good Zwift FTP?

Here are the categories that they recommend you race based on your FTP data and watts per kilogram. The Zwift C category (next from the bottom) says that you should be able to ride at the level between 2.5 to 3.1 w/kg. If you want to succeed in the A category, you’ll need to be able to hit 4.0 w/kg or better.

What is a pro cyclist FTP?

FTP is the acronym for Functional Threshold Power. In theory this is the max power that you can sustain for an hour’s riding. Once you know this number, it’s then used to set your training zones and help you gauge your riding efforts.

What is a good FTP for a triathlete?

An FTP of 340 to 360 watts is typical for the top male riders. It is important to note that FTP in relation to the athlete’s weight is the best way to compare any two riders. For instance, if two athletes have an FTP of 340 but one weighs 70 kg.

Whats a good FTP for a cyclist?

Overton says the average newer rider with some fitness will hover in the 2.0 range, while top cyclists in the world hover around 7.0. That number won’t affect your training at all, but it’s a good way to see how you compare to other riders.

How quickly can FTP increase?

In many cases, I recommend adding 2-3 recovery weeks spaced throughout this time. So for most athletes coming off a period of reduced or less focused training, it takes around 10 weeks to begin to see FTP gains.

What is run FTP?

The FTP is the maximal running pace an individual can sustain for an effort of approximately 45 – 60 min in duration.

How is 30 minute FTP test calculated?

30-minute test – where your average power for 30 minutes will be a close estimate of your actual FTP. 2 x 8-minute test – where you take the higher number between two back-to-back 8-minute efforts then subtract 10%. The process; ride all-out for 8 minutes, rest for 10 minutes, ride all-out for another 8 minutes.

Why is my cycling FTP so low?

Rest intervals are too easy This is the most common problem for cyclists who are new to power-based training. Due to inexperience, their FTP is low, and it is noticed in subsequent super-tempo interval workouts.