> ## Documentation Index
> Fetch the complete documentation index at: https://docs.strautomator.com/llms.txt
> Use this file to discover all available pages before exploring further.

# FTP Estimator: Automatically Update Your Power Threshold

> Strautomator analyzes your recent power data to estimate your FTP and can automatically keep your Strava training zones up to date — PRO feature.

Functional Threshold Power (FTP) is the highest average power you can sustain for approximately one hour. It's the foundational number for power-based training zones — get it wrong and every structured workout is calibrated incorrectly. Strautomator analyzes your recent power data and estimates your FTP so you don't have to schedule dedicated test rides.

## How Strautomator estimates your FTP

Strautomator looks at your recent cycling activities that include power data and evaluates your best sustained efforts. It considers how hard you pushed relative to the duration of each ride — shorter all-out efforts and longer steady-state rides are both factored in to build a picture of your current fitness.

The resulting estimate is intentionally conservative: it blends your best recent efforts with your existing Strava FTP value, so a few easy weeks won't cause a dramatic drop in your estimated threshold.

<Info>
  FTP estimation requires activities that include power data from a power meter, smart trainer, or compatible device. Activities without power data are skipped.
</Info>

## Manual estimation

Any user — free or PRO — can calculate and optionally push an FTP estimate to Strava:

<Steps>
  <Step title="Open your Account page">
    Click your avatar or navigate to **Account** in the top navigation.
  </Step>

  <Step title="Open the FTP Estimator">
    Find the **What's my estimated FTP?** button and click it to open the estimator dialog.
  </Step>

  <Step title="Review the estimate">
    Strautomator displays your calculated FTP based on recent power activities. Review the number and the efforts it was derived from.
  </Step>

  <Step title="Save to Strava (optional)">
    Click **Save to Strava** to push the estimated value to your Strava athlete profile. Your training zones in Strava will update automatically.
  </Step>
</Steps>

## Auto-update (PRO)

PRO users can enable automatic FTP updates so Strautomator keeps Strava in sync without any manual action:

<Steps>
  <Step title="Go to Account Settings">
    Navigate to **Account** and find the **FTP auto update** toggle in your preferences.
  </Step>

  <Step title="Enable auto-update">
    Toggle **FTP auto update** on. Strautomator will now recalculate your FTP periodically — approximately every two weeks — and update your Strava profile if the estimate differs meaningfully from your current value.
  </Step>

  <Step title="Receive notifications">
    Each time Strautomator updates your FTP, it sends a notification to your Strautomator notification feed with the old and new values.
  </Step>
</Steps>

<Warning>
  FTP auto-update requires you to have at least one recent activity with power data. If you haven't ridden with a power meter recently, Strautomator will not update your FTP.
</Warning>

## When estimation is most accurate

The FTP estimate is most reliable when:

* You have **recent activities** (within the past few weeks) that include power data
* Those activities include at least one **hard effort** — a tempo ride, interval session, or challenging climb where you pushed close to your limit
* Your **Strava FTP is already set** to a reasonable starting value (not zero or a placeholder)

If you've been riding at low intensity for an extended period, the conservative blending toward your existing Strava FTP will help prevent an inaccurate drop.

## Fitness level

Alongside FTP, Strautomator estimates your overall **fitness level** on a 1–5 scale based on your watts per kilogram and recent pace data:

| Level | Label        |
| ----- | ------------ |
| 1     | Recreational |
| 2     | Average      |
| 3     | Athletic     |
| 4     | Pro          |
| 5     | Elite        |

Your current fitness level is displayed on your **Account** page. It updates automatically as your FTP estimate changes.