What is it?
A test used to determine the average number of watts that you can sustain during 60mins of cycling. The result can be used as a current measure of fitness, as well as providing you with a basis for your training zones.
What are watts?
A watt is simply a measurement of power, just as miles per hour is a measurement for speed. Power is how fast a cyclist produces work, and work is simply the force the legs can generate pushing the pedals, multiplied by the distance.
What are training zones?
Your training zones are the target ranges (of heart rate, pace or perceived exertion) that can be used to prescribe workout intensities.
How do you calculate your FTP?
- Warm-up for 10 to 15 minutes.
- Ride at an all-out effort for 20 minutes, aiming for a pace that’s your hardest consistent effort.
- Then, take the average power (watts) of that 20-minute effort and multiply it by 0.95 to get your FTP.
For example, if you average 200 watts, your FTP will be 190 watts.
Why is this test useful?
- By repeating the test you'll have a good indicator of whether your training plan is effective, as your FTP should improve with an effective training plan.
- It helps create “power zones,” similar to heart rate zones like recovery, endurance, tempo, VO2, and sprint, which can be used to hone your training.
Comments