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.

A separate FTP for indoor rides (Indoor FTP)

Many riders hold less power on the trainer than on the road, or their smart trainer and power meter read differently. You can give indoor rides their own FTP: in Intervals.icu, open Settings → Cycling and fill in Indoor FTP next to your normal FTP.

• Completed rides that are marked as indoor or on a trainer are then calculated against your Indoor FTP, for load, zones and IntervalCoach's analysis.

• Planned rides use your Indoor FTP when they are marked as indoor. If you ride mostly indoors, set Settings → Training → Indoor / Outdoor Bias to Indoor and every planned ride is marked indoor. If you mix indoor and outdoor, switch a single session to indoor on its own page or ask Coach+.

• eFTP is a single estimate built from all your rides, so with two devices that read differently, manual FTP plus Indoor FTP is the cleaner setup.

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, Indoor 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.