{"id":22321,"date":"2022-02-16T16:24:00","date_gmt":"2022-02-17T00:24:00","guid":{"rendered":"http:\/\/blog.trainerroad.com\/?p=22321"},"modified":"2025-05-06T13:15:20","modified_gmt":"2025-05-06T20:15:20","slug":"is-my-ftp-too-low","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/is-my-ftp-too-low\/","title":{"rendered":"What is a Good FTP and How do I raise it? (Comparison Charts)"},"content":{"rendered":"\n<p>When it comes to cycling fitness, few numbers spark more discussion than Functional Threshold Power (FTP). But what exactly is FTP, and why does it matter so much? In this article, we\u2019ll walk you through what FTP is, how to test and improve it, and how TrainerRoad helps athletes of all levels raise their FTP and get faster.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">What Is FTP (Functional Threshold Power)?<\/h2>\n\n\n\n<p><strong>Functional Threshold Power (FTP)<\/strong> is the highest average power you can sustain for about an hour, measured in watts (W). It represents the point where lactate production and clearance are nearly balanced\u2014sometimes called your lactate threshold. While FTP isn\u2019t the only metric that matters, it gives a reliable snapshot of where your cycling fitness stands right now.<\/p>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading has-text-align-left\">Why FTP Matters<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Personalized Intensity:<\/strong> Your FTP is a personal benchmark, ensuring your workouts target just the right intensity.<\/li>\n\n\n\n<li><strong>Easy Progress Tracking:<\/strong> Regular FTP assessments let you see tangible improvements in your power output over time.<\/li>\n\n\n\n<li><strong>Foundation for Structured Training:<\/strong> FTP guides the creation of training zones, so every workout is tailored to your current fitness.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<p>Coach Jonathan Lee defines FTP:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Raise Your FTP Fast! | The Guide to FTP for Cyclists | Ask a Cycling Coach Podcast 505\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/Um8c3WIVcN4?start=359&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Importance of FTP in Tracking and Improving Fitness<\/strong><\/h2>\n\n\n\n<p>At TrainerRoad, we use your FTP to customize every workout, guiding you toward steady progress and tangible gains on the bike. By focusing on the right intensities, you don\u2019t just train harder\u2014you train smarter. The result is maximum returns on your training investment\u2014no wasted time, and a stronger engine that can deliver real-world benefits.<\/p>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading has-text-align-left\"><strong>What Does a Higher FTP Mean for You?<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Higher Average Speeds:<\/strong> A stronger aerobic engine helps you maintain faster speeds. Not only does a higher FTP make you faster, with the right training, it can make tackling hills more efficient. Allowing you to hold a steadier pace and arriving at the top with more in the tank.<\/li>\n\n\n\n<li><strong>Resilience:<\/strong> Whether you are facing headwinds, attacks, or repeated punchy climbs, a higher FTP and targeted training gives you the resilience and power needed to conquer demanding terrain and full-throttle races.<\/li>\n\n\n\n<li><strong>Better Energy Expenditure:<\/strong> The more power you produce the more calories you burn. As your FTP grows and you get faster, you will be burning more calories on every ride.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\" id=\"Understandingftp-power-to-weight\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">What Is Considered a Good FTP?<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Understanding \u2018Good FTP\u2019 Values and Power-to-Weight Ratios<\/strong><\/h3>\n\n\n\n<p>It\u2019s natural to want to know how your FTP compares to other cyclists. Keep in mind, FTP is not the &#8220;be-all-end-all&#8221; measure of performance and that everyone\u2019s starting point is unique. Being at a lower FTP now doesn\u2019t mean you\u2019re stuck there. Just like the first time you take on a steep climb, with consistent training you can look back months later and be amazed at how far you\u2019ve come. We\u2019ve included FTP charts that account for all TrainerRoad athletes.<\/p>\n\n\n\n<p><strong>How Does My FTP Compare?<\/strong> <\/p>\n\n\n\n<p>You can compare with other athletes using our <a href=\"https:\/\/www.trainerroad.com\/landing\/watts-per-kilogram-calculator\">W\/kg Calculator<\/a> and the comparison charts below.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.trainerroad.com\/landing\/watts-per-kilogram-calculator\"><img decoding=\"async\" width=\"1382\" height=\"502\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/02\/WperKG_calculator-1.png\" alt=\"\" class=\"wp-image-74766 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/02\/WperKG_calculator-1.png 1382w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/02\/WperKG_calculator-1-300x109.png 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/02\/WperKG_calculator-1-1024x372.png 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/02\/WperKG_calculator-1-768x279.png 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/02\/WperKG_calculator-1-50x18.png 50w\" data-sizes=\"(max-width: 1382px) 100vw, 1382px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1382px; --smush-placeholder-aspect-ratio: 1382\/502;\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Average FTP of All TrainerRoad Athletes<\/h4>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" width=\"1200\" height=\"800\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/02\/TR_Average_FTP@2x.png\" alt=\"\" class=\"wp-image-74761 lazyload\" style=\"--smush-placeholder-width: 1200px; --smush-placeholder-aspect-ratio: 1200\/800;width:1200px;height:auto\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/02\/TR_Average_FTP@2x.png 1200w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/02\/TR_Average_FTP@2x-300x200.png 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/02\/TR_Average_FTP@2x-1024x683.png 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/02\/TR_Average_FTP@2x-768x512.png 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/02\/TR_Average_FTP@2x-50x33.png 50w\" data-sizes=\"(max-width: 1200px) 100vw, 1200px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\" style=\"font-size:16px\"><table><tbody><tr><td><strong>Female<\/strong><\/td><td><strong>Male<\/strong><\/td><\/tr><tr><td>Untrained: &lt;105 W<\/td><td>Untrained: &nbsp;&lt;150 W<\/td><\/tr><tr><td>Trained: ~170 W<\/td><td>Trained: &nbsp;~225 W<\/td><\/tr><tr><td>Elite: &gt;234 W<\/td><td>Elite: &gt;300 W<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>On average, Trained athletes hold a ~70w higher FTP when compared to untrained athletes, and at the elite level you can see a ~140w difference. With consistency, power-based structured training can raise your FTP, improve endurance, and increase overall performance. You can get faster with TrainerRoad\u2019s customizable plans guiding you through the process, day by day, workout by workout.<br><br>Raw power matters, but <strong>watts per kilogram (W\/Kg)<\/strong> can give a more complete view by factors in your body weight. W\/Kg can be especially helpful if your goals involve climbing or longer endurance rides.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Average W\/kg of All TrainerRoad Athletes<\/h4>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/02\/TR_Average_WKG@2x.png\" alt=\"\" class=\"wp-image-74763 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/02\/TR_Average_WKG@2x.png 1200w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/02\/TR_Average_WKG@2x-300x200.png 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/02\/TR_Average_WKG@2x-1024x683.png 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/02\/TR_Average_WKG@2x-768x512.png 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/02\/TR_Average_WKG@2x-50x33.png 50w\" data-sizes=\"(max-width: 1200px) 100vw, 1200px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1200px; --smush-placeholder-aspect-ratio: 1200\/800;\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\" style=\"font-size:16px\"><table><tbody><tr><td><strong>Female<\/strong> <\/td><td><strong>Male<\/strong> <\/td><\/tr><tr><td>Untrained: &lt;1.6W\/kg<\/td><td>Untrained: &nbsp;&lt;2W\/kg<\/td><\/tr><tr><td>Trained: ~2.6W\/kg<\/td><td>Trained: &nbsp;~3W\/kg<\/td><\/tr><tr><td>Elite: &gt;3.6w\/kg<\/td><td>Elite: &gt;4W\/kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>W\/Kg considers both power and body weight, making it a valuable performance metric. But FTP and W\/Kg are tools, not rules. The better you utilize these metrics, the faster you can become, and a lower starting point simply means more room to grow. With TrainerRoad structured plans, understanding and improving these metrics is straightforward.<\/p>\n\n\n\n<p>Below is an Ask A Cycling Coach Podcast on how to improve your W\/Kg:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Raise Your FTP Fast! | The Guide to FTP for Cyclists | Ask a Cycling Coach Podcast 505\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/Um8c3WIVcN4?start=11&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Should I focus on Power or Weight?<\/h2>\n\n\n\n<p>While dropping weight can boost this ratio, increasing your raw power output tends to be healthier and more sustainable in the long run, helping you maintain energy levels and muscle mass.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Long-Term Progress:<\/strong> Power-based improvements often come with better overall fitness and health markers, whereas focusing primarily on weight loss can lead to short-term gains and potential compromises in strength, recovery, and long-term performance.<\/li>\n\n\n\n<li><strong>Performance-Focused Approach:<\/strong> By emphasizing improving your power numbers instead of just cutting weight, you prioritize building stronger muscles, better endurance, and more robust aerobic capacity\u2014all of which translate into faster speeds and greater resilience.<\/li>\n<\/ul>\n\n\n\n<p>Below is an Ask A Cycling Coach Podcast clip on how to focus on power when working on weight loss goals:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Weight vs. Power, Failed Workouts, Junk Miles and More \u2013 Ask a Cycling Coach 291\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/prFL0BOSlow?start=6301&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">How to Test Your FTP Accurately<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Methods to Determine Your FTP<\/strong><\/h3>\n\n\n\n<p>Frequent FTP testing or detection keeps your training aligned with your current fitness.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>AI FTP Detection<\/strong><\/h3>\n\n\n\n<p>Once you\u2019ve established your FTP and done a few structured workouts, <strong>TrainerRoad can automatically estimate your FTP without a test<\/strong>. This makes tracking your FTP progress easy, giving you more time to focus on training.<\/p>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading has-text-align-left\"><strong>Other Testing Methods:<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ramp Test:<\/strong> Quick, incremental steps of increased power until you can\u2019t continue. It\u2019s less daunting than a traditional 20-minute all-out test and usually takes about 20 minutes.<\/li>\n\n\n\n<li><strong>20-Minute FTP Test:<\/strong> A classic assessment in which you ride at a maximal, steady effort for 20 minutes. Your FTP is then estimated as approximately 95% of your average power from that effort.<\/li>\n\n\n\n<li><strong>8-Minute FTP Test:<\/strong> A shorter, two-interval test in which you ride as hard as you can for two separate 8-minute efforts with a brief rest in between. Your FTP is then estimated based on the average power you can hold across these intervals.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<p>We recommend testing your FTP every 4-6 weeks, ensuring your training remains both challenging and productive. Or let AI FTP Detection do the job for you automatically!<\/p>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Proven Strategies to Improve Your FTP<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"497\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/03\/Wordpress-Header-7-1024x497.jpg\" alt=\"Person cycling fast on a flat desert road.\" class=\"wp-image-72537 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/03\/Wordpress-Header-7-1024x497.jpg 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/03\/Wordpress-Header-7-300x145.jpg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/03\/Wordpress-Header-7-768x372.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/03\/Wordpress-Header-7-268x130.jpg 268w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/03\/Wordpress-Header-7.jpg 1295w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/497;\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">There are three essential principles to getting faster and raising your FTP.<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Consistency<\/strong>: Consistent training fosters gradual physiological adaptations, improving aerobic capacity, muscle efficiency, and the ability to sustain higher power for longer efforts\u2014ultimately driving continuous performance gains.<br><\/li>\n\n\n\n<li><strong>Structure<\/strong>: Structured training maximizes fitness and goal attainment through targeted, progressive workouts. TrainerRoad\u2019s custom plans align with your schedule, maintain optimal training stress, and provide guardrails against long-term fatigue.<br><\/li>\n\n\n\n<li><strong>Recovery<\/strong>: Recovery is where adaptations occur and strength is solidified. Without it, you won\u2019t progress. TrainerRoad integrates recovery weeks and Fatigue Prevention measures, ensuring timely rest and steady improvement.<\/li>\n<\/ul>\n\n\n\n<p><a href=\"https:\/\/www.trainerroad.com\/blog\/how-trainerroad-plans-are-built-and-adapt-to-you\/\" data-type=\"link\" data-id=\"https:\/\/www.trainerroad.com\/blog\/how-trainerroad-plans-are-built-and-adapt-to-you\/\">TrainerRoad structured training plans<\/a> set you up to be successful with all three.<\/p>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Training Tools and Resources to Support FTP Gains<\/h2>\n\n\n\n<p><strong>Use technology and platforms to improve your FTP and gain real-time power feedback for more precise training.<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Power Meters &amp; Smart Trainers<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"825\" height=\"450\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/04\/high-budget-best-indoor-trainer.jpg\" alt=\"\" class=\"wp-image-32283 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/04\/high-budget-best-indoor-trainer.jpg 825w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/04\/high-budget-best-indoor-trainer-300x164.jpg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/04\/high-budget-best-indoor-trainer-768x419.jpg 768w\" data-sizes=\"(max-width: 825px) 100vw, 825px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 825px; --smush-placeholder-aspect-ratio: 825\/450;\" \/><\/figure>\n\n\n\n<p>Get the most out of your training with the right equipment to support your training goals.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong><strong>TrainerRoad Training plans<\/strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"640\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/08\/scheduled-ramp-test-1024x640.png\" alt=\"TrainerRoad Training plan in app Calendar\" class=\"wp-image-73258 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/08\/scheduled-ramp-test-1024x640.png 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/08\/scheduled-ramp-test-300x188.png 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/08\/scheduled-ramp-test-768x480.png 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2022\/08\/scheduled-ramp-test.png 1440w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/640;\" \/><\/figure>\n\n\n\n<p> Automatically adjusts your workout intensities based on performance trends and recent results.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong><strong><strong>Workout Library &amp; Analytics<\/strong><\/strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"825\" height=\"400\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/01\/how-to-use-seasons-for-year-round-cycling-fitness.jpg\" alt=\"Cycling seasons are unique to every athlete. With Performance Analytics, custom Seasons allow you to specify what time period to analyze.\" class=\"wp-image-31195 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/01\/how-to-use-seasons-for-year-round-cycling-fitness.jpg 825w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/01\/how-to-use-seasons-for-year-round-cycling-fitness-300x145.jpg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2020\/01\/how-to-use-seasons-for-year-round-cycling-fitness-768x372.jpg 768w\" data-sizes=\"(max-width: 825px) 100vw, 825px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 825px; --smush-placeholder-aspect-ratio: 825\/400;\" \/><\/figure>\n\n\n\n<p>Access a vast library of proven workouts and in-depth analytics to see exactly where and how you\u2019re improving.<\/p>\n\n\n\n<p>There are a ton of platforms and services out there. Why not give <a href=\"https:\/\/www.trainerroad.com\/\" data-type=\"link\" data-id=\"https:\/\/www.trainerroad.com\/\">TrainerRoad a try\u2014risk free for 30 days<\/a>.<\/p>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Common Mistakes to Avoid When Trying to Improve FTP<\/strong><\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Overtraining and Excessive Volume:<\/strong> Applying too much training load without adequate rest leads to chronic fatigue and diminished returns. It\u2019s essential to balance volume and intensity\u2014TrainerRoad ensures progressive workloads aligned with your capabilities, preventing overreaching.<br><\/li>\n\n\n\n<li><strong>Under-Recovery:<\/strong> Adaptations occur during rest, not during the workout itself. Skipping recovery days or neglecting proper sleep and nutrition compromises long-term gains, focus, and motivation. TrainerRoad\u2019s built-in recovery weeks and Fatigue Prevention measures help you maintain the right balance, allowing for steady improvement.<br><\/li>\n\n\n\n<li><strong>Random or Unstructured Training:<\/strong> Without a well-defined plan, you risk stagnation and plateauing. TrainerRoad\u2019s data-driven approach and customizable plans eliminate guesswork, guiding you through targeted workouts that foster consistent progress.<br><\/li>\n\n\n\n<li><strong>Impatience and Mismanaged Intensity:<\/strong> FTP improvements are incremental and not linear. Pushing too hard or aiming for rapid gains only leads to frustration and burnout. Trust the process. You can rely on TrainerRoad\u2019s precise intensity prescriptions, and celebrate the steady advancements that compound over time.<\/li>\n<\/ul>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Additional Factors That Influence Your FTP<\/strong><\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Beyond Training: Lifestyle, Nutrition, and Mental Resilience<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sleep Quality<\/strong>: Adequate sleep is essential for effective recovery and adaptation.<\/li>\n\n\n\n<li><strong>Nutrition:<\/strong> Nutritious and carb-rich meals keep your body performing at its best. Fueling before, during, and after rides sustains your efforts and growth.<\/li>\n\n\n\n<li><strong>Stress Management: <\/strong>Hard days and work stress can impact training performance. Don\u2019t let it get you down. Be mindful of how you are feeling, and allow yourself to choose alternate workouts when you have had a hard day.<\/li>\n\n\n\n<li><strong>Mindset:<\/strong> It takes many small consistent steps to progress. That can be daunting when looking at the bigger picture, and there will be setbacks. Focus on what you can do in the present to be consistent, to promote your growth in the long term.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Is Cycling Nutrition Too Complicated? \u2013 Ask a Cycling Coach 398\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/QQbNPnzBHRs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong><strong>Setting Realistic Goals and Next Steps<\/strong><\/strong><\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Embrace a Growth Mindset<\/strong><\/h4>\n\n\n\n<p>Instead of aiming for an arbitrary FTP number, focus on personal growth over time. Whether your goal is completing a century ride, taking on a tough climb more confidently, or boosting your endurance for an upcoming event, focusing on the process and being consistent will maximize your progress. TrainerRoad will meet you where you are, and steadily guide you to build towards your goals.<\/p>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading has-text-align-left\"><strong><strong>Key Actions:<\/strong><\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Aim for Steady Improvement:<\/strong> Track how your FTP evolves and how you feel on the bike. Progress is rarely linear. Being consistent in the present will improve your progress in the long-term.<\/li>\n\n\n\n<li><strong>Plan Around an Event or Personal Milestone:<\/strong> Pick a race or event, or create your own challenge. Whatever your goal is, TrainerRoad makes the process to get there efficient and obtainable.<\/li>\n\n\n\n<li><strong>Let TrainerRoad Handle the Details:<\/strong> TrainerRoad automatically adjusts your plan so you always get the right workout to maximize your training time.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Achieve Sustainable FTP Growth with a Structured Approach<\/strong><\/h2>\n\n\n\n<p>Your cycling journey is personal. Your goals\u2014be it completing a century, making the podium, or feeling strong on your weekend spins\u2014are uniquely yours. TrainerRoad supports you in achieving your goals at every step, with<a href=\"https:\/\/www.trainerroad.com\/blog\/how-trainerroad-plans-are-built-and-adapt-to-you\/\" data-type=\"link\" data-id=\"https:\/\/www.trainerroad.com\/blog\/how-trainerroad-plans-are-built-and-adapt-to-you\/\"> structured training plans<\/a> and Adaptive Training that adjust each workout to your fitness. You\u2019ll know exactly what to do next, and you\u2019ll never have to worry about overreaching or undertraining. More than just measuring improvement, TrainerRoad actively guides you toward becoming the strongest, fastest cyclist you can be.<\/p>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group key-takeaway\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">FAQ On FTP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-increase-ftp-and-endurance\/\" target=\"_blank\" rel=\"noreferrer noopener\">How to Increase FTP and Endurance<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-6-cyclists-raised-their-ftp-by-82-on-average\/\" target=\"_blank\" rel=\"noreferrer noopener\">How 6 Amateur Cyclists Improved Their FTP<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-structured-training-can-improve-your-power-to-weight-ratio\/\" target=\"_blank\" rel=\"noreferrer noopener\">How Structured Training Can Improve Your Power to Weight Ratio<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-build-habits-that-grow-ftp\/\" target=\"_blank\" rel=\"noreferrer noopener\">How to Build Habits that Grow FTP <\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/NxuOpCKaDX0\" target=\"_blank\" rel=\"noreferrer noopener\">Ask a Cycling Coach Ep. 237<\/a><\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Listen to Certified Cycling Coaches Discuss FTP Testing<\/h2>\n\n\n\n<p>Low FTP is one topic&nbsp;we covered&nbsp;in episode 26 of the&nbsp;<em><a href=\"https:\/\/itunes.apple.com\/us\/podcast\/ask-cycling-coach-trainerroad\/id1035433041?mt=2\" target=\"_blank\" rel=\"noopener noreferrer\">Ask a Cycling Coach podcast<\/a><\/em>. Listen to the episode&#8217;s full recording below to hear this, and other questions from cyclists get answered by our certified cycling <br><a name=\"hr\"><\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p><em><strong>For more answers to your cycling training questions, <a href=\"https:\/\/www.trainerroad.com\/podcast?utm_source=TrainerRoad%20Blog&amp;utm_medium=Blog%20Post%2Fis%20my%20ftp%20too%20low&amp;utm_campaign=TrainerRoad%20Blog%20Content&amp;utm_content=listen%20to%20our%20podcast%20the%20ask%20a%20cycling%20coach%20podcast%20presented%20by%20trainerroad%20%E2%80%94%20the%20only%20podcast%20dedicated%20to%20making%20you%20a%20faster%20cyclist\" target=\"_blank\" rel=\"noopener noreferrer\">listen to our podcast&nbsp;Ask a Cycling Coach \u2014 the only podcast dedicated to making you a faster cyclist<\/a>.&nbsp;New episodes are&nbsp;released weekly.<\/strong><\/em><\/p>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>In this article, we\u2019ll walk you through what FTP is, how to improve it, and go over the data to help you understand what a good FTP is. <\/p>\n","protected":false},"author":50,"featured_media":22351,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":5,"footnotes":""},"categories":[5],"tags":[42,43,4356,77,4350,4349,169,4352,198,214,246,248,253,4334,1136,4354,4353,2891,3763,330,348,4348,390,4357,468,498,3776,890,3436,986,1028,673,4351,692,694,709,3150,759,762,3392,771,4211,4333,4355],"class_list":["post-22321","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-ask-a-coach","tag-ask-a-cycling-coach","tag-beginners-guide-to-ftp-in-cycling","tag-body-fat","tag-cycling-fitness","tag-cycling-performance","tag-cycling-training","tag-cycling-workouts-to-raise-ftp","tag-easy","tag-endurance-training","tag-ftp","tag-ftp-test","tag-functional-threshold-power","tag-how-do-i-get-faster","tag-how-to-increase-ftp","tag-how-to-increase-functional-threshold-power","tag-how-to-tell-if-your-ftp-is-too-low","tag-improve-ftp","tag-increase-ftp","tag-indoor-cycling","tag-interval","tag-is-my-ftp-too-low","tag-low","tag-maximal-aerobic-power","tag-over-under","tag-podcast","tag-polarized","tag-power-based-training","tag-power-to-weight-ratio-2","tag-structured-workouts","tag-sweet-spot-training","tag-threshold","tag-threshold-workouts","tag-trainer","tag-trainerroad","tag-training","tag-training-zones","tag-vo2max","tag-wkg","tag-watts-per-kilogram","tag-weight","tag-what-is-a-good-ftp","tag-what-is-ftp","tag-why-ftp-might-not-reflect-overall-fitness"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/22321","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/50"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=22321"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/22321\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/22351"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=22321"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=22321"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=22321"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}