Functional Threshold Pace (FTP)
What is Functional Threshold Pace (FTP)?
Functional threshold pace (FTP) in rowing is the split time you can sustain for approximately 60 minutes at maximal sustainable effort. It corresponds closely to your lactate threshold — the intensity at which lactate production begins to exceed clearance. FTP can be estimated from a 30-minute all-out erg test (the average split is approximately your FTP) or by adding 5-8 seconds to your 5K pace. FTP is useful for setting training zones: UT2 = FTP + 15-20s, UT1 = FTP ± 3s, AT = FTP - 3-5s. The concept of FTP originated in cycling but applies equally to rowing. Tracking FTP over time shows aerobic fitness development — an improving FTP means you can sustain a faster pace for the same physiological cost.
How Watta Uses Functional Threshold Pace (FTP)
Watta's Effort Score captures training relative to your physiological capacity. Sessions near FTP intensity score in the Training zone (51-75), while sessions well below FTP score in Building or Recovery zones — effectively using your threshold as a reference point.
Further Reading
- Concept2 Training Resources — Official training guides and workout plans from Concept2.
- Concept2 RowErg Specifications — Technical specifications and performance monitor details.
- World Rowing — The international governing body for the sport of rowing.
Frequently Asked Questions
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