Tag: Testing

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!