Training with power: Performing the FTP test

Do you want to perform an FTP test? You can test your own FTP yourself by doing an FTP test. This FTP test will give you a certain wattage that you could theoretically maintain for an hour. At this wattage, your body will produce lactic acid as quickly as it breaks it down. This wattage is your Functional Threshold Power (FTP).

What is FTP?

FTP (Functional Threshold Power) is the highest average power a rider can theoretically maintain for an hour; more precisely, it is an estimate of the load you can maintain for an hour without an excessive build-up of lactic acid that your body can no longer break down.

Andrew Coggan, famous American exercise scientist and author of the standard work "Training and Racing with a Power Meter", was the first to make this concept concrete.

How do you perform an FTP test?

There are several methods to perform an FTP test. The easiest test is the 20 minute test. For this test you need a power meter. Want to know more about power meters? Also read What is a power meter?

You can perform the test accurately on a flat road or on a bike trainer. However, a climb with a slight gradient of 3 to 5 percent is where most riders will achieve the best values. The test protocol is simple; warm up and ride as hard as possible for 20 minutes. It is important that you try to pace your effort as evenly as possible. So definitely do not start too hard.

The average wattage over these twenty minutes can now be multiplied by 0.95.

300 watts over 20 minutes

FTP: 300 x 0.95 = 285

On average, you should be able to maintain this FTP value for about an hour. Both professional cyclists and South Limburg weekend warriors strive for a higher FTP. Your threshold value is a good indicator of your general condition on the bike.

For more on training with a power meter or training with a heart rate monitor. Also read : What is better: training on heart rate or on power?