What is a Good FTP for a Cyclist?
Functional Threshold Power (FTP) is a measure of a cyclist's ability to sustain a certain power output over a period of time, typically one hour. It serves as a performance indicator and helps set training zones. A good FTP for a cyclist varies depending on factors like age, gender, training experience, and individual goals.
For Beginners:
- 60-70% of their best 20-minute power output
For Intermediate Cyclists:
- 70-85% of their best 20-minute power output
For Advanced Cyclists:
- 85-100% of their best 20-minute power output
To determine your FTP, you can perform a 20-minute time trial. Multiply the average power you sustain during those 20 minutes by 0.95. This will give you an estimate of your FTP.
Related Questions and Answers
- What is the importance of FTP for cyclists? It helps set training zones, estimate race performance, and monitor progress.
- How can I improve my FTP? Regular training, intervals, and strength work can help boost FTP.
- Is a higher FTP always better? Not necessarily. A higher FTP may not translate to better performance if it's not supported by proper endurance training.
- How often should I test my FTP? Every 4-6 weeks is recommended to gauge progress and adjust training accordingly.
- What are the benefits of having a good FTP? Increased power output, better endurance, and improved hill-climbing ability.
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