There are multiple ways to go about testing your functional threshold power or FTP. Times have changed, and training with power goes beyond your FTP, that being said improving your FTP is one of the best ways to improve cycling performance.
Before you test, make sure that you are in good health, well rested, not injured, have not raced recently and your nutrition and hydration level are optimal. It is best to execute in a controlled environment, an indoor trainer with optimal cooling is ideal. An alternative would be an uninterrupted stretch of road with no intersection, stop streets, traffic lights and little to no traffic.
40km Time Trial or 60 Minute Test
Since FTP is generally defined as the power you can hold for 60 minutes, do a 60 minute effort. The upside of this test is that is the most accurate, however if you don’t have the mental capacity and don't know how to pace yourself then it will be extremely challenging to perform.
1. Warm up well for 10 minutes. Then do a hard 5 minute effort, followed by 5 minutes of easy riding.
2. Next do a 40km time trial or a continuous steady race pace 60 minute effort. Not too deep in the beginning, drive too hard too soon and you will blow up long before the finish line looms.
3. Cool down, easy riding for 10 minutes.
20 Minute Test
The most common method for determining your FTP is the 20 minute test. Start with a solid warm-up and then ride hard, at intensity you think you can sustain for 20 minutes. Take that average power for the 20 minutes and multiply it by 0.95 to calculate an estimation of your FTP.
1. Warm up well for 10 minutes. Then do a hard 5 minute effort, followed by 5 minutes of easy riding.
2. Next a continuous effort of 20 minutes. Start easy, within the first 2 minutes increase the intensity to where breathing becomes deep but steady. And for the next 13 minutes hold that effort, your legs should feel like you are pushing but nowhere near your limit. Five minutes to go – hanging in there, you should be going hard and feeling the effect of the last 15 minutes, here your breathing should be short and rapid.
3. Cool down, easy riding for 10 minutes.
Four Times Manageable 5 Minute Race Pace Efforts.
The test is broken down into smaller, more manageable steady race pace chunks. Take the 20 minutes power and multiply it by 0.95 to calculate an estimation of your FTP.
1. Warm up well for 10 minutes. Then do a hard 5 minute effort, followed by 5 minutes of easy riding.
2. Main-set: 4 x 5 minutes at a steady race pace effort with 30 seconds of easy riding/soft pedalling in between. Try to increase the average power for each 5 minute effort.
What the 5 minute efforts should feel like: Race pace, continuous sensation of moderate or even greater leg fatigue, deep and shortness of breathe, and difficult to hold a conversation.
3. Cool down, easy riding for 10 minutes.
Two Times 8 Minute Test
This test protocol which is mental easier to do, but is not as accurate as the estimation you would get from a 20 minute and 4 x 5 minute test. As always start with good warm-up, and then do 2 x 8 minute maximum effort with 10 minutes of recovery in between. Average out the two eight minute efforts and then multiply by 0.90 to calculate an estimation of your FTP.
1. Warm up well for 10 minutes. Then do a hard 5 minute effort, followed by 5 minutes of easy riding.
2. Main-set: 2 x 8 minutes at a near maximum effort with 10 minutes of easy riding/soft pedalling in between.
What each 8 minute effort should feel like: Vigorous effort with strong to severe sensations of leg effort or fatigue, breathing is ragged and conversation is short.
3. Cool down, easy riding for 10 minutes.
Ramp Test
A Ramp test is taxing than all the test protocols mentioned above, requires no pacing and is best performed in erg mode on an interactive trainer. This is the most popular method used where the resistance increases by 10 watts every minute until you can no longer pedal. Take the highest average power for the final minute and multiply by 0.75 to calculate an estimation of your FTP.
1. Warm up well for 10 minutes
2. Stay in the saddle for the entire test. Once the warm up is complete the target power will slightly increase each minute until it becomes very difficult to sustain - give it everything you’ve got, push yourself, keep turning the pedals and trying to maintain the target power until complete failure. When reach your limit stop pedalling, recover and catch your breath.
3. Cool down, easy riding for 10 minutes.
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From the coach....
Whatever the outcome, don’t let your ego dictate your power training zones. Look at your functional threshold power as a tool to keep you training at the right level, not a rating of your ability as an athlete. Once you have your test values, training zones can be calculated to ensure the work you're doing is at the correct intensity.
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That is it. Thank you for reading. I hope you found it to be a useful resource.
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