FTP, threshold and lactate threshold – What’s What?

There is a lot of confusion among recreational cyclists when it comes to FTP, threshold and lactate threshold. Many people use the terms interchangeably, but what do they actually mean – and is it the same thing as an FTP test?

Let’s clear it up once and for all 👇

What is FTP?

FTP stands for Functional Threshold Power and describes the maximum average power (in watts) you can sustain for approximately 60 minutes. FTP is also referred to as threshold or lactate threshold, these terms describe the same physiological point.

Because very few riders perform a full 60-minute test, FTP is usually estimated using shorter tests, such as:

• A 20-minute all-out test

• A ramp test, where power increases gradually

• A lactate test, measuring blood lactate (e.g. 4 mmol) via a finger or ear prick

FTP Test vs. FTP – A Common Mistake

It’s important to distinguish between the FTP test and your actual FTP value.

When you complete a 20-minute FTP test, you obtain an average power output. This number is not your FTP by itself – it needs to be adjusted.

👉 FTP = average watts from the test × 0.95

Example:

• 20 min test: 260 watts on average

• 260 × 0.95 = 247 watts FTP (threshold)

How to prepare for an FTP test

Preparation is crucial to ensure accurate results:

• Be well rested – avoid hard training the day before, and preferably two days before

• Eat your last meal 3–3.5 hours before the test

• Avoid heavy meals close to the test so blood flow is available for oxygen delivery to the muscles rather than digestion

FTP in W/kg – Why It Matters

FTP is often expressed as watts per kilogram of body weight (w/kg), which is especially important in hilly or mountainous terrain.

Example: Henrik and Marianne

• Henry

  • Weight: 80 kg

  • FTP: 247 watts

  • → 3.09 w/kg

• Marianne

  • Weight: 55 kg

  • FTP: 190 watts

  • → 3.45 watts/kg

What Does This Mean in Real Life?

• On flat roads , Henrik will often seem stronger because he has more total power.

• On climbs the difference starts to even out

• At 5–7% increase they will be almost equally strong

• Above 9–10% , Marianne will have a clear advantage ⛰️

  
  

This is why we use w/kg on our Bike Camp Spain camps to create the most balanced and harmonious groups possible.

How to Perform a 20-Minute FTP Test

The test can be done indoors or outdoors. If done outside, it’s essential to find a stretch of road where you can ride uninterrupted for 20 minutes—no stops or freewheeling. A flat road or a steady climb works best.

Warm-up – Part 1

10–20 minutes of easy riding, gradually increasing intensity.

Warm-up – part 2

Run the following steps twice :

• 1 minute moderate

• 1 minute strong

• 1 minute hard

• 2 minutes easy riding

Focus on a good high cadence in the warm-up .

Recovery

5 minutes of easy cycling.

Pre-fatigue Effort

5 minutes hard 🔥 This helps reduce the influence of anaerobic capacity, which can otherwise inflate the 20-minute test result.

THE TEST

• Ride 20 minutes all-out

• No coasting or interruptions

• Start hard, but not too hard

• Aim for the most even and maximal effort possible

Cool down

10–30 minutes of easy spinning.

Calculating FTP

• Take your average power from the 20-minute test

• Subtract 5%

• The result is your FTP / threshold / lactate threshold

What can FTP be used for?

FTP is not a direct measure of how “fit” you are. Instead, it is a powerful training and coaching tool used to:

• Set accurate training zones

• Structure workouts effectively

• Track performance development over time

Henrik's training zones are shown below.

Marianne's training zones are shown below.