Functional Threshold Power Progression Planner

Forecast the FTP you can reach at the end of a training block by multiplying planned weekly watt gains by the number of weeks and scaling the outcome with a realistic consistency multiplier.

Latest tested functional threshold power in watts.
Number of weeks in the training block you are planning.
Average watt increase you anticipate from weekly training load.
Optional. Leave blank for 1.00. Use <1 for missed sessions, >1 for high compliance blocks.

Examples

  • 250 W baseline, 6-week block, +3.3 W/week, consistency 0.95 ⇒ Result: 268.81 W projected FTP
  • 215 W baseline, 8-week block, +2.0 W/week, default consistency ⇒ Result: 231.00 W projected FTP

FAQ

How do I choose the weekly gain value?

Review past blocks of similar volume and intensity. Endurance athletes typically gain 1–5 W per week during productive phases depending on training age and total training load.

Can I model deload weeks?

Yes. Lower the expected weekly gain or the consistency factor for deload weeks to reflect reduced training stress, or shorten the block length to exclude a recovery week entirely.

What if I track FTP in watts per kilogram?

Calculate projected FTP in watts here, then divide by your projected body weight to get watts per kilogram for race pacing or comparative benchmarking.

Additional Information

  • Outputs the projected FTP in watts at the end of the selected block length.
  • The consistency multiplier scales the weekly gain up or down to reflect adherence, fatigue, illness, or exceptional focus.
  • Use FTP ramp, 20-minute, or Kolie Moore style tests every 4–8 weeks to validate the projection.
  • Pair with training stress metrics (CTL, TSS) for more detailed modelling of progression.
  • Result unit: W

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