FTP Ciclismo (Teste 20min)
Estima FTP (Functional Threshold Power) como 95% da potência média em teste de 20 min.
FTP (W)
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How the 20-min FTP test works
FTP (Functional Threshold Power) is the maximum power a cyclist can sustain for roughly one hour. The Andrew Coggan protocol avoids a full 60-min effort by doing a 20-minute all-out test and applying FTP = average_20min_power × 0.95. Watts-per-kg (W/kg) normalises for body weight: under 2 W/kg is beginner, 3–3.5 trained amateur, 4 strong amateur, 5+ elite, and 6+ is Tour de France pro territory. Devices like Garmin Edge, Wahoo Bolt, and smart trainers (Wahoo Kickr, Tacx Neo) integrated with Zwift or TrainerRoad measure power directly.
Example: 20-min average power of 250 W → FTP = 250 × 0.95 = 237 W.
Applications
Zwift and TrainerRoad training plans, Strava performance analysis, training-zone definition (Z2 endurance, Z4 threshold, Z6 VO2max), relative power/weight comparison between riders, and progress tracking through the season.
FAQ
Why 95 % of 20 min? A 20-min all-out effort recruits anaerobic capacity above true FTP; the 0.95 factor empirically removes that contribution.
How often should I re-test? Every 4–8 weeks during structured training, or when ratings of perceived exertion at current zones drop.
FTP vs Critical Power? Critical Power (CP) uses 3-min and 12-min tests and is more precise; FTP is the practical, widely-adopted approximation.
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