Tag: FTP

February 14, 2019 – Bike

February 14, 2019 – Bike

Valentines day special. Since we love you guys so much

Today we will jump back into our Threshold workouts – make sure you hold consistent efforts on the bike and don’t see power drop!

6, 8, 10, 8, 6 min @ 90-95% FTP, 3 min rec.

(38 minutes of Threshold work)

February 7, 2019 – Bike

February 7, 2019 – Bike

BIKE

When we do threshold run workouts, we will do more endurance and power bike workouts. If you need more time on the trainer bump up the longer bits by 5 minutes – but lower the intensity 5%

Warm up:
4,3,2,1 warmup routine

Main Set:
10 Minutes @ 70% FTP

60, 50, 40, 30, 20, 10 seconds at increasing power. Do not let your power drop of during the sets, you must increase power each set and ending standing. 30 seconds between sets

10 Minutes @ 75% FTP

60, 50, 40, 30, 20, 10 seconds at increasing power. Do not let your power drop of during the sets, you must increase power each set and ending standing. 30 seconds between sets

10 Minutes @ 80% FTP

Cool Down:
At least 5 minutes of easy spinning followed by foam rolling

January 31, 2019 – Bike

January 31, 2019 – Bike

BIKE

This week we will continue working on our Threshold efforts on the bike. Over the next few weeks we will gradually increase the duration of the sets as well as the total duration of work performed at Threshold effort.

Warm up:
4,3,2,1 warmup routine

Main Set:
6 sets of 5 mins @90-95% of FTP or HR. 3 minutes of easy spinning between sets.

35 minutes of total work @ Threshold effort

* if you did the 6 x 5 minutes 2 weeks ago, then increase to a 6×6 minutes**

Cool Down:
At least 5 minutes of easy spinning followed by foam rolling

January 6, 2019 – Bike

January 6, 2019 – Bike

BIKE

Functional Threshold Power (FTP) Test:
Today we will be performing the FTP test to help us gauge our bike fitness and give us some performance data that we can use during future trainer workouts. In simple terms, the FTP is approximately the power output you can sustain for an all out race effort for one hour. This number can then be used to gauge your prescribed effort in future bike trainer workouts. There are several different ways you can perform this test. We will provide you with two that we like.

Option 1: 20 minute test
Following a good warm up (we suggest our 15 minute warm up routine), ride hard for 20 minutes. Record your power and/or HR during that 20 minute interval. Multiply your average power by 0.95 to get your approximate FTP.

Option 2: 2×8 minute test
Following a good warm up, ride hard for 8 minutes, followed by 10 minutes of easy spinning, followed by another 8 minutes hard. Record your power and/or HR during the two 8 minute efforts. Multiply your average FTP for the combined 16 minutes of hard effort by 0.9 to get your approximate FTP.

There are many articles on the web debating the accuracy and benefits of one test over the other. Different types of athletes may favor one test over the other. Our view is that either test will give you a benchmark from which to start training smarter and track progress. Pick a test you like and go from there. We will retest in about 6 weeks and track out improvement.

Got any questions about the test or how to use the results? Shoot us an email!