Ifyou train with a power meter (highly recommended) then you probably know thatsetting up power training zones is best based on your Functional ThresholdPower (FTP). That’s the average maximal power you are capable of sustaining forone hour. I’ve written here many times before describing how to do a field testto find your FTP. Here's one of those posts.
Athletesoften ask me what their FTP should be. That’s hard to answer because (as usual)there are so many “it depends.” But here’s a quick and dirty way to estimatewhat your FTP based on body weight, age and gender…
Step1. Double your body weight in pounds (1 kg = 2.2 lbs). Example: A body weightof 154 pounds (70 kg) estimates an FTP of 308 watts (154 x 2 = 308).
Step2. Subtract 0.5% for every year beyond age 35. Example: If the above 154-poundrider is 50 years old he would subtract 7.5% from 308 (50 – 35 = 15 x 0.005 =0.075). This would predict an FTPof 285 (308 x 0.075 = 23.1, 308 – 23.1 = 284.9).