The key, however, is to make the test repeatable, so you have consistent results from one test to the next.Īfter a good warm-up, including one or two hard efforts of four to five minutes, ride as hard as is sustainable for 20 minutes. A bike with a power meter is ideal because you are generally able to generate more power outside than when you’re on a fixed bike inside. To measure your FTP, you need a bike with a power meter or a smart trainer with an integrated power meter. The information gathered from the ramp test is more reliable than that of the FTP20, where a poorly paced effort can make a huge difference to your results.An all-out 20-minute is the benchmark test for finding your FTP. Your LT as a percentage of your PPO (Peak Power Output) is an important determinant of endurance performance and cyclists should aim to have an LT at ~80 per cent of their PPO.Īs a coach, I recommend utilising the ramp test for FTP testing, training-zone prescription and performance monitoring. This is done as an estimation of your LT2, as its importance was discussed earlier. The ramp test estimates FTP by taking the average power of your last minute of the test and multipling it by a percentage (Zwift and TrainerRoad use roughly 75 per cent).
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Even experienced riders can struggle," writes Jonathan Lee, Communications Director at TrainerRoad. It is the chosen method of testing at the beginning of any TrainerRoad workout plan as it removes pacing and the opportunity for poor execution. These can, however, be used to determine training-zone prescription and FTP without the use of VO2max equipment. The ramp test, or graded exercise tests (GXT), are most commonly performed in a laboratory setting to determine VO2max. While this can be corrected with a few familiarisation trials, it's hard to get this correct every time, affecting the reliability of the test. Starting too conservatively or too aggressively will not be a true reflection of your ability. One of the major concerns of 20-minute FTP testing is the pacing strategy of the test. It has been suggested that FTP20 is used for training intensity prescription and regular monitoring, as the 20-minute time-trial performance is reliable, and is sensitive to training adaptations and cycling ability. These measures should therefore not be used interchangeably unless their relationship is tested on an individual basis. There is a large debate raging whether FTP is a thoroughly valid concept, due to large limits of agreement between most variables, suggesting a high level of interindividual variability in the relationship between FTP20 vs. Research has shown that FTP60 and FTP20 are more closely related to LT2, and should, therefore, be the preferred method of testing. This would assist in reducing the effort time and improve the practicality for regular assessments.Ī second method of determining FTP60 was suggested as performing 2x 8-minute time trials and utilising 90 per cent of the mean power output.
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Exercises sustained at intensities higher than these physiological markers do not reach steady-state and lead to exhaustion.Īs it is rather painful to perform a 60-minute sustained effort as a test, Hunter Allen and Dr Andrew Coggan suggested that FTP60 could be determined as 95 per cent of the mean power output in a 20-minute TT (FTP20). Functional threshold power is defined as the highest power output a cyclist can maintain in a quasi-steady state for approximately 60 minutes (FTP60).įTP was conceptualised in this way as it resembles physiological markers of performance such as the maximal lactate steady state (MLSS) and second lactate turn-point (LT2).