When completing the FTP test what rpm do you recommend? Since your FTP is a personal benchmark of fitness. The simple way of doing it is the d… Thermoregulation is basically where 75% of our energy goes — that’s your body’s energy going into cooling that could be going into your pedals. What do you guys think? This test starts at a much lower wattage, and increases in smaller steps each minute, compared to the original ramp test. We recommend you complete the Ramp Test for all cyclists regardless of experience or discipline. I’ve been experiencing exactly what you describe above as far as longer sweet spot intervals not feeling terribly challenging and not taking it as easy during rest intervals (although this is largely due to using Trutrainer rollers and needing to maintain a certain speed to stay stable). However, you are spot on in recognizing that different training phases will yield different rates of improvement. You can expect helpful tips, reminders, and even a few emojis. Your goal is to get to the top as fast as possible without blowing up. Should I target a certain heart rate then to measure my ‘relative effort’ during an FTP test if I am not tryin to target a certain power? Right on, thanks dude. Ready to get faster? I’m a bit demoralized with FTP testing now, and wondering whether I’m truly making significant fitness gains. Aside from the Ramp Test, there are two other FTP testing methods. The above image shows an even well-paced 20 minute test. Whether you notice them or not, they’re there — where they’re not is on the trainer. If your HR is still below/above these limits after two or three intervals, it’s time to reasses or to adjust intensity by 2/3%. We recommend the Ramp Test for all cyclists, regardless of experience or discipline. And I’ve also heard you say that using the 8-minute test it’s OK to essentially throw away one of the two 8-minute blocks (if it didn’t work out for some reason), and manually set your FTP at .9x the keeper 8-min. Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist, FTP Test Tips & Strategy: How to Prepare for Your Next FTP Test, Optimal Body Composition, Breakaway Teamwork, Heartburn and much more – Ask a Cycling Coach 231. There’s no official rule stating you need X days of rest before an FTP test because each person will respond to work and rest uniquely. But if you are testing outside or using the traditional FTP tests, it’s unlikely you’ll nail it your first time. I’m so glad that the intrneet allows free info like this! Since your FTP is a personal benchmark of fitness, your workouts won’t be too hard or too easy. I’ve just finished my first 8-minute FTP test on TrainerRoad and I am negatively surprised by how low my FTP is. You can easily work out your power to weight ratio. It’s one I’ve had before too. New episodes are released weekly. I have found that riding that at 5-minute power works well and I get FTP numbers that I would expect. My contrarian approach is to judge my own FTP and power zones, based on how I feel when riding at the top of the current Zone 3 (aka sweet spot). Join for the latest training, racing, and software updates from TrainerRoad. Why is the “Intensity %” disabled to not allow an increase in the slope %? You’ll notice a difference between FTP testing indoors vs. outdoors. For me, I found that my AVERAGE heart rate for sweeptspot starts at 77% HRMax (or 88% of Threshold HR) and ends around 85% HRMax (or97% of THR) during these intervals. You already know there are a ton of distractions, but have you considered those little micro rests you get outside? In the case of BKOOL Cycling, you can do a 5-minute FTP test and a 20-minute FTP test. The reverse happens when you slow down. I’m 45, going into 2nd full year racing CX, and while it’s my first full year on TrainerRoad plans I had been following other (albeit lesser) structured plans for a few years and started on yours latter half of last year. The tester will try to connect to the server using the address and account data you enter in the form below. This does not mean you have to reassess. If you paced accordingly, you should be just hanging on. While in this state, an athlete will fatigue in between 30 and 70 minutes (known as time to exhaustion, or TTE)1rather than the traditionally defined 60 … Has anyone else tried this normally for the 20 min I pick a lose target to shoot for take a few minutes to settle in at the current FTP then start increasing as I go. This will help you determine the difficulty level of the workout, as well as determine whether it’s too easy or too hard according to its stated objective after you’ve completed it. I started the 20 min test with my current FTP at 275. I’ve done two workouts since, and the data shows that I’ve been over-powering my intervals by 1-3% with no notable power fade on the last intervals. When riders can ride well above the indicated power during a rest interval, they’re either hampering their recovery for the next interval or seeing further evidence that their FTP is too low. I backed off, chalked it up to poor fueling, rest and health, and manually set my FTP based on the first interval at 231. If you happen to be going from a power meter to VirtualPower exclusively for your indoor training, be sure to keep the same power curve selection that jives with your trainer. Can anyone help me? Everything else should remain the same. This will update the intensity of every TrainerRoad workout you do to match your current fitness level. I’m wacthing for your posts. A custom training plan, automatically built for your goals. This is a common question, and interestingly enough you shouldn’t aim for any specific number. This is why every TrainerRoad training plan starts with and includes the Ramp Test every 4-6 weeks to ensure your hard work is paying off. Required fields are marked *. This is due to the intent of the Specialty Phase being refinement rather than growth. Our data shows that riders who take the ramp test fail workouts at a lower rate than riders who don’t test or use other testing methods such as the 8 or 20-minute test. Thanks and happy training! Likewise, if your last FTP test was taken while you were at your peak, and you’ve since taken time off, that FTP will likely be too high for your current fitness. Figured this would also be a good indicator workout for the accuracy of my FTP. only 12-13mph on the road with a road bike) but even for that felt 73 FTP was way too long. This site uses Akismet to reduce spam. We recommend moving this block and the preceding CSS link to the HEAD of your HTML file. save. Once your test interval begins, you’re free to shift all you want. */. The 5-cycle results are calculated based on the results of two FTP tests—one regular and one cold temperature test, run at a lab temperature of 20°F (-6.7°C)—as well as the HWFET, US06 and SC03. I moved to the 20 min test and this showed a reduced FTP of 12 watts from 257 to 245. And don’t forget about environmental specifics. Close. FTP, or functional threshold power, is nominally the power output that can be sustained for one hour. For example, if your body weight was 70kg and your FTP is 200 watts, your FTP power to weight ratio would be 2.86 watts per kilo. hi quick question i did both the 20min and 8min test when i started my training. These free rides are done 100% in resistance mode so you will be able to test out different levels and find the right one for you. FTP Testing Tip:If you’re doing the 8-minute FTP test, pay close attention to how you’re feeling during the last 2 minutes of your test. FTP is not a value statement of you as a cyclist. This pattern repeats any given number of times during each interval set. If you’re a more experienced, or a pro cyclist, calculate your FTP from the 20 minute test at the beginning of a training plan. I’m concerned about going off my gut feel and increasing my FTP so soon after a test, but also worried about not getting the most from the plan. An FTP assessment, especially when you’re new to testing, is best done with the guidance of a professional coach. Does expensive cycling kit make you faster? Once you've calculated your FTP, input it into the Wahoo App's Profile page and select your desired number of zones (6 to 8). Usually, FTP tests take a bit of skill and practice to assess your FTP accurately. Hey Jan! This results in more accurate FTP test results for our lighter and more novice Zwifters. With that mind, a good FTP is one that is accurate and ensures that you are getting the most out of your hard work. If you want comparable results from one test to another, try to keep the timing and substance of your nutrition the same. When to Use the 20 Minute Threshold Test. from 172 to 160 currently. Maybe there is something wrong with my software setting or with my smarttrainer. Training with power hinges upon that measurement being taken under consistent, predefined circumstances. Regarding heart rate decoupling, that is a metric that has proven problematic when relied upon to accurately represent fatigue, but your mileage may vary. FTP Testing Tip:Read our blog post, How to Use Carbs for Maximum Performance. In my case I always like to have one day off before an FTP test, and then a day of leg openers the next day. If reducing your cadence during the FTP test while in Erg mode causes pedaling to become extremely difficult for you, the solution is simple: start backpedaling for 10 or so seconds to make the trainer realize you aren’t pressing on the pedals at all. This is because your smart trainer will automatically switch out of Erg mode into Slope mode for you just before your test intervals start. There’s a caveat to the point we just made above. On a 0-dark-30, out of bed and onto trainer weekday routine. Pushing your limits is a learned skill and one that improves over time. By definition, the top of Zone 3 is where the body goes from an aerobic to anaerobic condition. Try TrainerRoad with a 30-day, money-back guarantee. With FTP testing, consistency is absolutely key. Having said that, you should see an increase if you’ve followed a training plan with precision. What hearing do you suggest is used during the FTP test? (i.e. The Ramp Test usually lasts around 25 minutes, and the traditional tests only last for 60 minutes. Sort by. You will most likely see a difference between your VP and Power meter data, but this is to be expected. The results of your FTP test will calibrate the intensity of the rest of the workouts you’ll do on TrainerRoad. They’ll be just right for your current fitness level while still pushing you the right amount to help you achieve your fitness goals. When riding indoors, it’s essential. FTP Testing Tip:If you are completing the 8 or 20-minute test, look at your completed workout graph. It’s highly individual and a reflection of your current aerobic fitness and body type. Is Monday-Friday (with the scheduled rest week rides on Tue. Adding a couple of watts each week will work for a certain length of time, but as time progresses and you get closer to your physiological potential, you’ll see a decreased rate of improvement. It is 181. When an athlete completes their FTP test, they often ask, “Is my FTP good?” Our response is always, “It’s neither good nor bad — it’s simply a measure of your fitness right now. I was a bit surprised since I didn’t feel that was on track with what I’ve been able to handle recently. So with adequate rest, health and breakfast on board I tested this past Saturday (https://www.trainerroad.com/cycling/rides/3518001-8-minute-test). I believe this is a good one (at least to start with) for primarily the same reason he does, because “the best predictor of performance is performance itself.” What is the 20 Min FTP Test? Power is a metric derived from measuring two different things, speed and force. The reason for this is because you force your body to exceed its lactate processing limits and recover just below those limits. If you’re doing the 20-minute FTP test, pay close attention to how you’re feeling during the last 5 minutes of your test. If this happens to you, it doesn’t mean the data’s not useable. Over-unders are known for being very challenging, both mentally and physically. I think the 20 min is more accurate, and would suggest I was working too hard using the 8 min test FTP, hence the reason I hit the wall. This is the intended nature of the test, so don’t sweat a high heart rate. An FTP test determines the maximum average power that someone can hold over a certain period of time. If you don’t feel these sensations, it’s a good sign that the “over” portion of your intervals aren’t truly over your threshold. Log in or sign up to leave a comment Log In Sign Up. My cycling buddy seems to think an FTP test is not valid if heart rate during the effort is too high–say 170-180, which is where I find myself during the 20 minute test. Ramp Test: Best for all athletes because it removes pacing from the process. Needs Improvement: The more pronounced smiles tell the story of an athlete who started out too hard and left too much in the tank toward the end. The average output is the energy per second on average. But in too many cases, the rider goes from working a little too hard during the recovery interval and not hard enough during the work interval. This morning I did Mount Baldy -2 (https://www.trainerroad.com/cycling/rides/3532483-mount-baldy-2) in place of the scheduled FTP test to start Base II. I racked my brains trying to figure out what the issue was. 4. But to avoid under-testing I want to be well rested and fueled for the FTP test scheduled at the start of Sweet Spot II next week. So if we see that in race, is trying to have a steady-state really all that beneficial? The same would be true for a cyclocross racer trying to complete a 30-minute threshold interval. But is it reasonable to constantly add a few watts each week throughout a block of a plan? Won ’ t put a specific number much easier to complete a 30-minute threshold interval that pattern most! Kickr, and even a few minutes obviously, not able to figure out I! 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