If you are someone who is familiar with cycling or more specifically, road cycling. Maybe you've heard a lot about the FTP index. If you are a beginner, you should also pay attention to it. What is the FTP index in cycling? What is its concern with the effectiveness of training?

What is the FTP index in cycling?

FTP (Functional Threshold Power) is an important metric in race cycling, determining the power level you can maintain for a long period of time without tiring too quickly. This is an extremely important factor for athletes and exercisers, helping them adjust the appropriate intensity and duration of exercise to achieve maximum effectiveness.

Typically, FTP is measured through Power Meters, which determine the skills that need to be trained. Your physical activity threshold represents the maximum power output you can sustain for a long period of time. 1 hour.Estimating your FTP will create a baseline for your personalized power zones and for most power-based training plans.
The unit of measurement of FTP is: Watt/Kilo, the athlete's weight. This index will be used throughout your training plan to determine your training intensity in terms of % FTP.

Normally FTP index will be measured through Power Meter tools, such as:

- Spider form: attached to the disc

- Pedal

- Crank arm: pedal shaft

- Handle bar

- Bottom Branket

- Rear wheel axle (Hub)

And Trainers for indoor practice include: Magnetic trainer, Fluid trainer and Smart trainer

The importance of FTP in cycling performance

The FTP index is not simply a number, but a basis for building a detailed and effective training plan. Here are some highlights of the importance of FTP:

1. Assess cycling capacity: FTP helps assess your ability to maintain cycling capacity over a long period of time, thereby determining the appropriate training intensity for your body's current ability.
2. Plan your workouts: By knowing your FTP, you can design workout sessions with clearer goals. This includes determining the intensity and duration of exercise sessions, from light to intense sessions.
3. Measure progress: Regularly monitoring your FTP index helps you measure progress during your workout. When this index increases, it shows that you have improved your cycling endurance and ability.
4. Contrast and compare: FTP also allows you to compare your cycling abilities with others or with your past self. This helps set more specific goals and boost motivation to improve results.

How to determine FTP index

To evaluate your FTP index, you need to prepare a bike, a Trainer device and use apps like TrainerRoad, Zwift or The Sufferfest. FTP tests are typically structured as follows:

• Start with a gentle pedaling period to warm up your body.
• Next are the Interval phases, which combine high-intensity pedaling and short rest periods for muscle adaptation.
• Then there is a relaxation period of about 5 minutes, pedaling at low power.
• Continue with the period of pedaling as hard as you can for 5 minutes with gradually increasing power.
• After each period of strong pedaling, there is a period of relaxation for the body to recover.
• Start the main test in 20 minutes, divided into 4 parts to evaluate the ability to maintain power in the FTP target zone.
• Finally, there is the cooling phase, pedaling slowly to recover the body after completing the exercise.
• With virtual training apps like TrainerRoad, Zwift and The Sufferfest, you can take advantage of the Workout feature to adjust exercise intensity in the most effective way, suitable for all conditions and training environments.

How to improve FTP index in cycling?

To improve FTP measurement performance, the applications will divide into 7 different training zones. Depending on your goals, set these zones accordingly to achieve the desired results.

VO2 max indicates the maximum level at which you can take oxygen into your body, deliver oxygen to your muscles, and use oxygen for energy effectively. On an individual level, this is an important and versatile tool with many health and performance implications. For more details, you can learn more about how to increase your VO2 max.

Currently, Garmin smartwatches  such as Garmin Forerunner 245/245 Music, Garmin Forerunner 945, Garmin Fenix ​​6 series... have integrated FTP index measurement feature, helping athletes achieve their goals. personal goals and improve cycling performance.

FTP index is one of the important and indispensable factors to help you improve and enhance cycling performance. Saffronclub hopes that through this article, you have a better understanding of the FTP index, its importance, and how to measure it effectively.

Besides, you can refer to some sports technology equipment below to optimize cycling performance:

Garmin sports watch:Refer to sport watch models here  

Shokz Bone Conduction Sports Headphones: Shokz sport headphone here