FTP: Manual vs Estimated (eFTP)

IntervalCoach can base your training zones and targets on either an automatically estimated FTP or the manual one you've set in Intervals.icu. You choose which in Settings → Training → Zones & Testing → FTP Preference.

The two options

• Estimated FTP (eFTP) — the default. An algorithmically estimated FTP that adapts to your current fitness and updates automatically as you train, drawn from your recent power data via Intervals.icu's fitness model.

• Manual FTP — the FTP value you've set yourself in Intervals.icu. It stays fixed until you change it there. Best for conservative training, or when you're easing back after time off.

Your choice drives everything that depends on FTP — your power zones, workout targets, intensity selection, and cross-sport equivalency.

Runners: pace preference

Runners get the same choice for pace, in the same place (Pace Preference, shown when running is one of your sports):

• Critical Speed (CS) — the default; auto-estimated and adapts to your fitness.

• Threshold Pace — the value you've set in Intervals.icu; best for conservative training.

Where the values come from

Your manual FTP and threshold pace are set in your Intervals.icu sport settings — change them there. Your eFTP and Critical Speed update automatically from your Intervals.icu fitness model as your training data comes in.