Finding rFTP from a recent 5k | 80/20 Endurance

Finding rFTP from a recent 5k

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    Apologies if this has been addressed before. I try to race a 5k about once per month during a training cycle and use this info to set my pace and HR zones. I’m new to using power and I’m wondering if there is a quick way to figure running FTP from a 5k. I’ve read the intensity guidelines page, so would you still use 95% of you average power the last 20min of your race (as you would in a 20 min test)? That doesn’t seem quite right since my 5k is closer to 30min than 20min and therefore would have a lower power than a 20min test. Any thoughts would be appreciated. Thanks!

    David Warden


    Great question, I don’t recall seeing it on the forums before. I don’t yet have a formula for 5K to rFTP, but we can still base it off of your time. Our original (and many system’s current) protocol was 100% average FTP for a 30 minute TT, but we’ve dropped it to 95% of 20 minutes to make it a bit easier on the athlete.

    So, if your 5K is 30 minutes, take 100%. If it’s 25 minutes, take 97%. It’s not precise, but it’s accurate (close enough) for you to essentially pro-rate the time between 20 and 30 minutes to match between 95 and 100%.


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