Performance Tests and Threshold Values: FTP, FTHR, and TPACE Explained

At enduco, you regularly complete a performance test for running and cycling that determines your current performance data.

Important values such as your FTP (Functional Threshold Power), FTHR (Functional Threshold Heart Rate), and TPace (Threshold-Pace) are measured and updated. This data forms the foundation for calculating your training load and establishing your individual intensity zones. That's why it's so important to keep your performance data up to date.

What exactly do these parameters mean?

The values FTP, FTHR, and TPace are parameters that define your threshold performance. They correspond to your maximum power output (watts), heart rate, and running speed that you can maintain for one hour.

The 60-minute timeframe is considered ideal for measuring threshold performance. A well-trained athlete can maintain their maximum performance over this duration, with the body working in a quasi-steady state and the load remaining constant. This measurement enables precise control of training intensity and optimal design of individual training plans.

Functional Threshold Power (FTP) refers to the maximum power that a cyclist or runner can maintain for approximately one hour. It's considered the gold standard for training control and analysis. Functional Threshold Heart Rate (FTHR) describes the heart rate during this one-hour maximum effort. Interestingly, cycling FTHR is typically about 7 beats lower than running FTHR, though this heavily depends on the athlete's training experience in each sport (9). FTHR best reflects an athlete's actual "stress value." The reasons for this are explained in the article about Training Metrics (Heart Rate, Power, Pace).

In running, there's also Threshold-Pace (TPace). It refers to the maximum speed that an athlete can maintain constantly for 60 minutes.

In summary, the three values can be compared differently: FTP and T-Pace are objective measurements as they are based on power (watts) and speed. This allows for direct comparison between different athletes, independent of individual physiological differences. These values are therefore excellent for objectively comparing performance levels. FTHR, on the other hand, is a subjective measurement, as heart rate is strongly influenced by personal factors such as age, genetics, and training status. Consequently, FTHR is less suitable for comparisons between individuals, but primarily serves for individual training control and provides insights into the body's personal response to stress.

These three values – FTP, FTHR, and TPace – enable athletes to precisely control their training intensity and performance improvement. Together, they provide a comprehensive picture of an athlete's endurance capability.

How does enduco measure threshold parameters?

At enduco, we avoid 60-minute performance tests, as these require considerable experience and endurance to provide reliable values. Instead, we use a 20-minute test that can just as validly represent threshold performance (8).

The 20-minute FTP test was designed as a practical method for determining the maximal lactate steady state (MLSS). MLSS is a widely used index for the highest oxidative metabolic rate (threshold) that can be maintained during continuous exercise (2). The performance values (FTP, FTHR, and TPace) are derived from a constant 20-minute sustained effort. The respective average is multiplied by a factor of 0.95 to determine the estimated 60-minute performance.

How does the 20-minute FTP compare to the 60-minute FTP?

Of course, research has been conducted to determine how well 95% of the 20-minute performance corresponds to the 60-minute performance.

Three studies examined the relationship between FTP20, FTP60, and the ability to ride for 60 minutes at FTP20 (4, 6, 7). They reported on the validity of the FTP20 concept in 23 trained cyclists. The results showed minimal bias and a high correlation (r = 0.88) between FTP20 and FTP60, suggesting that FTP20 is suitable for estimating FTP60. Even for heart rate (FTHR), the differences between FTP20 and FTP60 were minimal (8).

How reliable is the 20-minute FTP test?

Several studies (4-7) confirm high reliability and excellent repeatability of the test. This means: When following the same test protocol, the FTP value can always be reliably determined. Moreover, the test can detect even the smallest changes in performance development (4, 9).

Test Protocol

The test protocol must always be followed, and the test should always be conducted under the same conditions to achieve comparable results.

1. Environment: If you conduct the test outdoors on the road, the results may differ from those on an indoor trainer. Road traffic, terrain profile, and wind conditions significantly influence your cycling performance.

2. Warm-Up: The warm-up should be identical before each test to obtain comparable values. The intensive 5-minute interval (Zone 5) is particularly important. It prepares your legs for the upcoming effort and helps to optimally deliver the 20-minute power output from aerobic capacity (1).

3. Pacing Strategy: Maintaining a relatively constant power output for 20 minutes requires experience. Especially during the first test, it's difficult to estimate the sustainable "performance." Start rather conservatively and try, if possible, to increase your power towards the end. The goal is to be "completely exhausted" after the test.

Tips for optimal execution of your performance test

Before the test

• Carboloading: On test day, have a light, easily digestible meal 2-3 hours before (e.g., porridge, bananas, toast with honey).

• Hydration: Ensure adequate hydration. Drink water or electrolyte beverages throughout the day.

• Preparation: Maintain a consistent test environment (e.g., always the same bike route or always on the trainer).

  • ATTENTION: When training on the indoor trainer, make sure to turn off ERG mode!

During the test

• Warm-up: Follow the warm-up prescribed by enduco. It optimally prepares your body and muscles for maximum effort.

• 20 Minutes "All Out": In the classic 20-minute FTP test, ride as consistently and hard as possible. The goal is to determine the highest average power that you can maintain steadily.

  • ATTENTION: When training on the indoor trainer, make sure to turn off ERG mode!

• Pacing: Keep your effort steady. Start controlled and find a sustainable intensity that you can maintain until the end. The first few minutes should feel manageable, while the effort significantly increases towards the end.

After the test

• Cooldown: Perform a 10-15 minute cooldown. Gradually reduce the intensity to relax the muscles and initiate recovery.

• Nutrition: Consume carbohydrates and proteins promptly after the test to support recovery.

Now you know FTP, FTHR, and TPace, but there are many other terms for the threshold. What about "Lactate Threshold" (LT), "Individual Anaerobic Threshold" (IAT), and others? Is there even ONE threshold? In a this article, we'll explore the most well-known and important threshold concepts in more detail, such as FTP, MLSS, LT, CP, W',