That comes later.Īt first you’ll wonder what the fuss is about, the first 5 minutes easy, the next 5 minutes less so, death by a thousand cuts, the minutes slowing, the pain increasing. The power level isn’t so high it immediately translates to pain. You’ll aim to be powering away somewhere in the region of 105% of your FTP. As much a mental test as a physical test. All you need is a comparable, consistent number. However, most of us endure FTP tests to set our training zones and both of the shorter tests are more than adequate for such a task.
Does that mean shorter FTP test are a waste of time? If you want to know your hour of power, maybe. Yet most don’t have the mental energy to ride at 100% for an hour, myself included. Yet this probably isn’t the case, most likely you won’t have the stamina or mental strength if you’ve not trained to ride at your absolute threshold for such durations. Sure, you can test at 20 minutes or even 8 minutes, apply the calculation and then pretend your can ride at your FTP for an hour. The FTP score was originally designed to predict your maximum power over 60 minutes.
TRAINERROAD STRENGTH TRAINING CALCULATOR FULL
Be it the full on 60 minute test, the more manageable 20 minute version or the increasingly popular time crunched 8 minute test. If you’re enjoying an FTP test you’re doing it wrong.įTP tests are designed to push you to your limits. Simple, right? Steady on, first you need to choose which FTP test is best for you.įirst of all, let’s address the elephant in the room. Now what? Time for the all important FTP test. OK, so you can measure your power using watts. What are the differences between FTP tests? Online cycle training programmes such as TrainerRoad and Zwift provide virtual power numbers, using the power curve of your indoor turbo trainer to calculate your watts. Power meters are expensive so consider virtual power in the first instance to see if all this cycling by numbers is for you. You will need either a power meter or virtual power as your FTP is measured in watts.
Since FTP is now measured using much shorter FTP tests (see below), FTP is more a benchmark, a number to set your training zones and ensure you are pushing yourself as part of a structured training plan. Simple eh? Or at least this was the origin of the number.
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Knowing your FTP will also help you pace efforts on the road or in a race.Ĭonsider this blog a beginner’s guide to FTP, focusing on the different kinds of FTP tests, providing FTP test tips and strategies, plus a look at the best ways to improve your FTP score with better pacing.įunctional Threshold Power (FTP) is a measure of how hard you can ride for an hour. Without knowing your Functional Threshold Power you’ll never know which power zones you are training in and as such your workouts are likely to be less effective. The FTP test is the cornerstone of cycle training plans and workouts.
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