Empirical Cycling Podcast Watts Doc #57: Finding FTP By Feel Is Easier Than You Think
Sep 24, 2025
Coach Kyle Helson, a seasoned contributor in endurance sports, dives into the interplay of perceived exertion and threshold testing. He discusses how athletes can intuitively gauge their functional threshold power (FTP) by relying on their experiences rather than fixed models. They explore fascinating insights on RPE drift, the limits of critical power tests, and provide practical tips for pacing and testing strategies. Trusting one's sensations over rigid metrics is emphasized, ensuring athletes stay in tune with their bodies and performance.
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RPE Tracks Lactate Threshold Closely
- RPE correlates strongly with lactate-derived thresholds when properly anchored and tested.
- Study authors found a tight correlation (r=0.88) between RPE thresholds and lactate thresholds.
Poke The Ceiling With Small Watt Changes
- Use small power nudges to check threshold: +10W should feel disproportionately harder.
- If +10W feels easy, you're below threshold; if +10W is dicey, you're near the true limit.
Self-Paced RPE Matched MLSS Better Than CP
- A 30-minute self-paced RPE test matched MLSS closely and more accurately than critical power in that study.
- MLSS and RPE averages were identical while critical power overestimated MLSS by ~20W.
