Common FTP Questions, Misconceptions & Training Mistakes

FTP vs. 20-Minute Power

A common error is equating FTP directly with 20-minute test power. FTP is an estimate of 1-hour power and typically requires a 5-10% reduction (most commonly 95%) from the 20-minute average. This accounts for the higher intensity sustainable over a shorter duration.

FTP vs. Lactate Threshold

While closely related, FTP is a functional power measure (what you can do on the bike), while lactate threshold is a specific physiological marker (lactate concentration in blood). FTP is often used as a practical proxy for power at lactate threshold. Learn more about advanced metrics.

Indoor vs. Outdoor FTP

Measured FTP can vary due to factors like cooling, motivation, bike setup, and inertia between indoor trainers and outdoor riding. Even if physiological FTP is consistent, the expressed power might differ. It's often recommended to have separate indoor and outdoor FTP values if discrepancies are significant.

"What is a good FTP?"

FTP is highly individual, influenced by genetics, training history, body weight, and cycling discipline. Watts per kilogram (W/kg) offers a better comparison across riders of different sizes. Focus on your personal progress rather than absolute numbers. Check out general W/kg comparison charts for context if desired.

"How to increase FTP?"

Increasing FTP requires structured training incorporating various intensities (Zone 2 endurance, tempo, threshold intervals, VO2 max work), progressive overload, and adequate recovery. Consistency is key. See our Power Zones guide for how to target these.

"How often to test FTP?"

Generally, retest every 4-6 weeks during a focused training block, or when you notice significant changes in performance or perceived exertion during workouts. More frequent testing can be disruptive, while less frequent can lead to inaccurate training zones. Review our FTP Testing Methods.

Common Training Mistakes

Incorrect Intensity

Not training hard enough in key sessions, or conversely, training too hard on recovery/easy days. Focusing on the wrong zones for desired adaptations (e.g., too much high intensity without a solid base).

Stagnant Training

Repeating the same workouts without progressive overload (increasing duration, intensity, or frequency) or variety. The body adapts and needs new stimuli to continue improving.

Overtraining / Under-recovery

Excessive training volume/intensity without sufficient recovery. This can lead to performance plateaus, regression, burnout, or injury. Listen to your body and prioritize rest.

Inconsistency

Lack of adherence to a structured plan diminishes cumulative training effects. Sporadic efforts are less effective than consistent, planned training.

Overestimating FTP

Setting FTP too high (e.g., from a poorly paced test or not applying the 95% rule correctly) leads to training in zones that are too demanding and unsustainable, causing excessive fatigue.

"Gray Zone" Training

Spending too much time in Zone 3 (Tempo) when other zones (like Zone 2 for base building or Zone 4/5 for high-intensity adaptations) are intended or more beneficial for specific goals. This can lead to feeling moderately tired all the time without achieving specific adaptations efficiently. Refer to our guide on power zones.

Key Takeaway

A cornerstone of successful FTP-based training is balancing training stress with adequate recovery, as physiological adaptations primarily occur during rest. Be honest with your FTP assessment, consistent with your training plan, and mindful of your body's signals.

For more on testing, see our FTP Testing Guide. For applying zones, check the Practical Application section on our homepage.