Functional Threshold Power: What It Is and Why It Matters for Runners and Athletes
When you hear functional threshold power, the maximum power output an athlete can maintain for approximately one hour without fatiguing. Also known as FTP, it’s not just a number on a bike computer—it’s a real measure of how hard your body can work over time, and it applies to running, swimming, and any endurance sport. Whether you’re a weekend runner or training for a marathon, your FTP tells you how efficiently your muscles use oxygen, how long you can push before burning out, and where you need to improve.
It’s closely tied to aerobic capacity, how well your body delivers and uses oxygen during sustained effort. Think of it like your engine’s redline—go beyond it too long, and you crash. Training at or just below your FTP builds endurance without burning you out. That’s why top athletes track it. Even runners who don’t use power meters can estimate their FTP through time trials: a 20-minute all-out effort, minus 5%, gives a solid baseline. This isn’t theory—it’s how coaches design real plans. And it connects directly to the workouts you see here: building stamina, recovering smart, avoiding injury, and knowing when to push or back off.
endurance training, structured effort over time to improve how long you can sustain performance isn’t just about logging miles. It’s about intensity zones, recovery, and knowing your limits. Your FTP defines those zones. If you’re doing interval sessions, tempo runs, or long steady efforts, your FTP is the anchor. It’s also why some athletes get stronger without getting bigger—they’re optimizing efficiency, not just muscle. That’s the same idea behind building functional strength for marathoners or improving recovery for rugby players. It’s all about working smarter, not just harder.
You’ll find posts here that touch on this indirectly—like how to build stamina fast, whether working out three times a week is enough, or how to bridge the gap from 10 miles to a marathon. Those aren’t random. They’re all connected to the same core idea: understanding your body’s limits and training within them. Whether you’re new to tracking performance or you’ve been at it for years, knowing your functional threshold power gives you control. No guesswork. No fluff. Just real data that tells you what to do next.
75 Rule in Cycling Explained - What It Is and How to Use It
Learn the 75 rule in cycling, why it matters, how to calculate it using FTP, and practical steps to balance easy and hard rides for better performance.
