Dummies guide to a FTP Test!

thegreatdivide

If you have an Edge 520/820/1000/1030 download this app for free. It works really well:

https://apps.garmin.com/en-US/apps/a947 ... fc369dbb#0

https://www.dcrainmaker.com/2017/07/xer ... vices.html

SR7492

UPDATE!

Firstly, thanks too all for the advice and comments, some great reading and download advice

I did a 'first' turbo session last week to get a feel for it and last night did the 20 min 'FTP' test! The result - Average 232 = 220W!

I'll be honest, I didn't go hard enough at it (although legs were feeling it a bit) and felt ok at the end (I was fine after the warm down) so I think there are more WATTS in me!

I kept it in the same gear (big ring & cog 6) and resistance (5/10) all the way through - stayed sat on the saddle too.

As many pointed out, It'll take a few sessions to get the pacing right, so I think I'll tinker about with the gear combo/resistance on some interval sessions to see what work. I may do one where I go all out at the begining and see where it leaves me at the end

BUT importantly it as given me a number to work on so will base the sessions around this and then do another FTP in a few weeks time, this time really spill my lungs out :oops: :oops: :oops:

Will report back as I progress!

daniel_b

Thanks for reporting back, that's a bloomin solid start, I would have been very happy to have that from the off :-)

Do keep us posted!

burnthesheep

Good job completing the test. I'd bet many folks who've ridden for years have more fitness than they'd assume.

Now, to address the 95% idea......

joe2008 wrote:

Do you think you could keep up 95% of that effort for an hour?

My recent 20 min test was 250w. My training plan calculates my SS (steady state) intervals to be done at about 240w. Today I did 40min at this rate over the course of an hour workout. An hour at 237 would have been possible for sure.

So yeah, I probably could.

So, FWIW.......with powermeter data, all done within a week:

300w @ 5min
275w @ 8min
250w @ 20min
and if I wanted to could have rolled out the 240w today for an hour

If your training is sound, the 95% is pretty accurate sometimes. The 8min and 5 min weren't tests, just part of training plans.

Why would I waste TSS on doing hour tests all the time? For my weekly TSS I'd pretty much ruin two workouts to do one hour test. 20min test? Pshhh......do it and rest and continue with your normal workout. It's not about wasting time, it's about wasting training stress.

Sure, it isn't "wasted" as it does train you. But it might not be what you're training against right now.

Also, given I'm not a pro, my pacing for an hour test would be a little more difficult to master instead of 20min. You do get better at knowing your body during the test the more you've done them.

kingstongraham

thegreatdivide wrote:

If you have an Edge 520/820/1000/1030 download this app for free. It works really well:

https://apps.garmin.com/en-US/apps/a947 ... fc369dbb#0

https://www.dcrainmaker.com/2017/07/xer ... vices.html

It's telling me what I already thought. My FTP is higher than when I did a 20 minute test. By quite a bit.

I've been looking at it after some decent efforts on the commute home through Richmond Park, and it's given answers between 284 and 294W. This seems possible - 294W was mainly based on 11 minutes at 298W average - not a consistent effort but I was giving it pretty much everything. 291W calculated last night mainly based on a lap of Richmond Park with average 278W when I didn't feel as spent at the end because I got slowed down by a car.

Interesting, I'll carry on looking at it to see if it is consistent, and probably use it to set zones.

Anyone else tried this app?

john1967

burnthesheep wrote:

You need to ride for a little bit on the turbo with the meter for a few workouts with some steady state intervals or over/unders before your first test.

How can you do over/unders or SS if you dont know what your ftp is

SR7492

UPDATE!

So, I decided to take another FTP test but this time as part of our club ride which included a 4.4mile continous climb up into the moors (so no issue with stop/starting etc)

Ironically, the climb started where we stopped for a break, so once cafe stop was on done, FTP starting immediatley - so no warm up etc :-D

My new FTP is 269 after I averaged 283W for 23 mins; I paced it most of the climb but gave it all with a mile to go towards the end. Not bad me reckons although I think this can be improved by going out a bitter faster next time.

napoleond

Good work! I’d typed this out before I saw your reply...


I’d spend a few weeks just riding with on feel with power being recorded. Then look at the power distribution data, divided into, say, 5-10w ‘bins’. You’ll see a big drop off of time spent at a particular power. This will be a good target to base your first FTP test on.
Or just experiment on a few rides getting a feel for pacing, with flat out (but paced) efforts for a range of time periods.
I find 90% of 8minutes max effort gives a reasonable estimate of threshold.
Personally, for me, I use the figure from a 25 mile TT (or an hour’s Zwift Race through winter).

fenix

SR7492 wrote:

UPDATE!

So, I decided to take another FTP test but this time as part of our club ride which included a 4.4mile continous climb up into the moors (so no issue with stop/starting etc)

Ironically, the climb started where we stopped for a break, so once cafe stop was on done, FTP starting immediatley - so no warm up etc :-D

My new FTP is 269 after I averaged 283W for 23 mins; I paced it most of the climb but gave it all with a mile to go towards the end. Not bad me reckons although I think this can be improved by going out a bitter faster next time.

Can't help but think your true FTP will be higher without the cafe stop preceding it ! Good figures there !

navrig2

Good thread, thanks for this. It has given me some reassurance after having failed twice in the last week to complete the TrainerRoad 20 minute FTP. In both cases I tried too hard because I was focusing on the number TR previously gave me for my FTP when I did the 2x8 minute FTP.

I am going to carry on with my TR sessions based upon the earlier FTP until I get more used to the turbo. As fitness improves I'll work harder and in due course will do another FTP.

Getting wound up over the FTP is pretty pointless for me.

SR7492

Thanks guys - I think my real FTP is around 280-285!

The first test I did was a good start as I gave me a 'number' but I soon realised the number was incorrect as I was riding over this comfortably on climbs.

The 269 is a now a lot more reflective and can base my performance around this; especially climbing and indoor turbo work.

I'm still using my HR zone data for my commute rides; easier to do intervals on (sweet spot) as I've found that working on power is waaaay to erratic so can't keep in constant power zone, whereas I can with HR zones.

Still learning the PM ropes though and appreciate the comments so far :-)

philbar72

that's a sensible answer and looks like you have given it a decent go. 269 is a good reference point and its very possible once you get more used to it that you might be able to get this increased fairly rapidly as you get used to the testing protocol. I prefer 2 x 8... but each to their own.