Does FTP Still Matter?
For years, FTP has been the number in cycling.
Hit a new FTP? You’re fitter.
Lose a few watts? Panic mode.
But here’s the truth…
👉 FTP is useful—but it’s not the full picture anymore.
Let’s break it down 👇
What Is FTP (Quickly)?
FTP (Functional Threshold Power) is the maximum power you can sustain for about 60 minutes.
Think of it as:
- Your “all day hard” pace
- The line between “controlled” and “blowing up”
It’s been used for:
- Setting training zones
- Structuring workouts
- Pacing long efforts
And honestly—it still works pretty well.
How Do You Determine FTP?
There are a few common ways:
- 20-minute test (most popular)
- Ramp test (less painful, slightly less precise)
- Full 60-minute effort (rare… for obvious reasons 😅)
Each method gives you an estimate—not an exact number.
👉 And that matters more than most people think.
Here’s the Problem: FTP Isn’t Static
Your FTP isn’t one fixed number.
It changes based on:
- Fatigue
- Sleep
- Nutrition
- Heat & humidity
- Terrain (steady vs punchy)
So that “250W FTP” you say you have might actually feel like:
- 260W on a great day
- 230W when you’re spent
👉 FTP is a range, not a constant. This is a big misunderstanding. Most cyclists or triathletes say: 'My FTP is XXX.' but they fail to realize it's not a static number.
Your FTP is more like a zone. When you are well rested and fresh, you can be at the top of this range. Didn't sleep well, work related stress, and tired from the previous workout...your 'FTP' on the day might be 20 watts or more lower!
Enter Critical Power (CP)
Critical Power is becoming more popular—and for good reason.
Instead of one number, CP looks at:
- Your power over multiple durations
- Your ability to repeat hard efforts
- Your anaerobic capacity (W’)
👉 It gives a more complete picture of your fitness.
So… Is CP Better Than FTP?
It depends on your goals.
For Road Cyclists & MTB Riders → CP shines
These sports are:
- 'Surgey'
- Variable
- Full of attacks, climbs, accelerations
CP helps you understand:
- How hard you can go repeatedly
- How quickly you burn matches
👉 That’s HUGE for racing and group rides.
For Triathletes → FTP still rules
Triathlon biking is:
- Steady
- Controlled
- Aerobic
You’re trying to:
- Ride steady watts
- Stay within your trained limits
- Save your legs for the run
👉 FTP is perfect for this because it simplifies pacing.
But Here’s What People Forget…
No matter how good your data is…
Heart Rate (HR) and RPE Still Matter
Because real-world riding isn’t done in a lab.
Things like: Heat....Hills....Wind....Race stress
👉 They ALL affect your effort.
You might hold the same watts, but:
- Your heart rate is higher
- It feels way harder
That’s where RPE (how it feels) becomes critical.
The Best Athletes Don’t Rely on One Metric
They use all three:
- Power (FTP/CP) → What you’re doing
- Heart Rate → How your body is responding
- RPE → How it actually feels
When those three line up?
👉 You’re pacing perfectly.
