What is ftp in cycling and how do i test and improve it. Functional threshold power ftp represents your ability to sustain the highest. Your functional threshold is the highest level of physical activity that you can maintain for approximately 1hr and is commonly called your functional threshold power ftp or functional threshold heart rate fthr depending on the unit of. Functional threshold power ftp represents your ability to sustain the highest possible power output over 45 to 60 minutes, depending on whether youre a trained athlete or not. Beginners guide to wattbike expert softwarev1 180510. Triathletes who want to get better at the triathlon bike will want to watch this video where triathlon taren explains how to correctly perform the ftp, or functional threshold power, test. If you own or use a wattbike, or youre simply interested in the benefits of training with power, subscribe to the wattbike channel for regular. Mittlerweile bieten diverse softwaretools vordefinierte ftptestprogramme inklusive. Mhr maximum heart rate is the highest recorded heart rate in any maximal test. Apr 05, 2016 estimating functional threshold power in a previous article we discussed what functional threshold power ftp is and why its important for powerbased training. Functional threshold power is a phrase that has as many perceived meanings as there are gears on a bike.
You can estimate ftp with from your best recent 20minute power value either from a dedicated 20minute test or a sufficiently hard 20minute effort from a race or workout. In simplest terms, your functional threshold power, or ftp, is the maximum power you can maintain through an hours effort without fatiguing. Wattbike testing for cyclists, triathletes, and other sportsmen at physical. I didnt have a power meter at the time, so just used the speed on my trainer as a proxy for power. The range of data capture is unrivalled but the full power of the software is realized when the wpc is linked directly to a pc and the wattbike expert software via its usb port. You will need a power meter and a head unit to display a your power and b a timer. Your 60 minute functional threshold power can be calculated, particularly useful for. Estimating functional threshold power in a previous article we discussed what functional threshold power ftp is and why its important for powerbased training. If you have a wattbike performance monitor that does not have bluetooth functionality and you would like to export session data to strava, garmin connect, trainingpeaks or wko then you can use expert software to export the data from your monitor. Wattbike expert software and wattbike racing 39 different parameters.
You have the option of taking the test either outdoors or indoors. The wattbike accurately measures power output watts. Exporting session data from expert software wattbike uk. Nov 12, 2011 on wednesday, i took my first ever functional threshold power test.
It offers an unlimited range of resistance provided by a unique air braked flywheel, and a. Field tests are important for athletes and sport practitioners as they offer valuable information on performance without demanding the time and cost to visit a laboratory. What to expect your first cycling functional threshold. So moninger and most others use a 20minute field test with a power meter. Building functional threshold power is one of the biggest objectives of most competitive cyclists. Each winter of the last 10 years i have been looking for a training plan to improve. Often built around the 3min aerobic tests results, this 20 min test is aimed to be conducted at 7580% of your mmp. Establishing the maximum short duration power you can apply on a bike and measured in overall watts and power to weight ratio. In this article well try to explain, what it is, why you should be interested in it and how you can go about understanding, measuring and improving it, to enable you to be a fitter, faster, stronger cyclist.
Functional threshold power ftp is the maximum average wattage that a cyclist can sustain for a onehour time trial. However, instead of a 30 min test and taking the last 20 min hr avg, the test is 20 min and you take the avg watts for the 20 min. If youre a more experienced cyclist, try using the 20minute threshold test to determine you ftp at the. To get your functional threshold power ftp requires a little math. Pdf validity of using functional threshold power and. Cycling coaching tends to settle on certain concepts and then move on from them over time. While lab testing is the most accurate method to determine this, it is not feasible for many. How to calculate threshold power, heart rate, or pace. Lpc ftp testing protocol since riding for one hour can.
Establish your functional threshold power with the fit app ftp test workout. Once your ftp has been identified, you can use it to adjust heart ratebased training zones to match what is really happening in your body. Warm up progressively for 20 minutes, then switch to an allout effort for 20 mins, and remember to record your average power for the test. If youre an experienced cyclist, work out your functional threshold power ftp and structure your training with this 20 minute ftp test from wattbike. Your ftp or functional threshold power is an important number to know if you want to improve your cycling fitness, this simple cycling threshold test will help you determine your ftp. The reason coaches enjoy talking about lactic threshold lt is because it is so highly trainable. Apr 11, 2015 lpc functional threshold power bike testing session closed event date. Dann kannst du mit dieser software auch einen ftptest durchfuhren. Mmp maximum minute power is the highest average power achieved in any minute usually the final minute of a maximum 1 minute cycling ramp test or the average power for the whole of a 3 aerobic test.
Your compatible edge can detect your functional threshold either through a guided workout or automatically during a normal ride. Ftp is measured in terms of power output recorded by your bikes power meter and is expressed in terms of watts per kilogram and total watts. The three minute test a tough test which will show your max minute power and max heart rate. Successful aging and changes in functional threshold power by andrew r. Weve decided to stick with a popular test as proscribed by hunter allen and andrew coggan, phd in their book, training and racing with a power meter. Two keys to building functional threshold power cycling. Validity of using functional threshold power and intermittent power to predict crosscountry mountain bike race outcome. One of the first things you notice when you get on your indoor trainer is that it is harder to produce the same wattages as outdoors. Successful aging has been defined by gerontologists as multidimensional, encompassing the avoidance of disease and disability, the maintenance of high physical and cognitive function, and sustained engagement in social and productive activities 1. The 20minute threshold test can be used to calculate your functional threshold power ftp, you can use this information to set personalised ftp training zones and give structure to your training. On wednesday, i took my first ever functional threshold power test. You can also estimate ftp from a recent best 4560 minute power output. Measured in watts, ftp is the average power that a rider can produce.
Pdf is the ftp test a reliable, reproducible and functional. Estimating functional threshold power indoor cycling. This test will determine your functional threshold, from which you can then calculate your training zones. Work out your functional threshold power ftp and structure your training with this 20 minute ftp cycling test from wattbike. Mar, 2017 functional threshold power ftp represents your ability to sustain the highest possible power output over 45 to 60 minutes, depending on whether youre a trained athlete or not. The goal here is to obtain a reasonably close estimate of ones sustainable power, or in powerbased training nomenclature, your functional threshold powerftp. This was an awful test, my heart rate was well high, with the last 5. Validity of using functional threshold pow er and intermittent power to predict cro sscountry mountain bike race outcome. The wattbike is an indoor bike, it is an exercise bike, group cycling bike, testing bike, competition bike and rehabilitation bike all wrapped up in one. As such, ftp is akin to threshold heart rate over a similar period of time, though ftp. Eddie dunbars power numbers for amstel gold breakaway ride. About 20 years ago, for example, training zones were often dictated exclusively by heart rate. My official ftp number is 249 wattspretty darn goodat least higher than i was expecting heres how it looks on the powertap download graphthe actual 42 minute test is the highlighted section after warmupthe scale on the left that has 189 as a high number is heart rate indexcorresponds to the fairly even top red line on the chart, and the 351 scale is the power index. The word threshold has become synonymous with the word confusion for many athletes.
Your ftp estimate will form the basis for your personalized power zones and for most powerbased training plans. Ftp testing the cornerstone of training trainerroad. Use expert software to scientifically analyse you wattbike sessions on windows pc or laptop, while power cycling is perfect for group training in health clubs and gyms. Your compatible edge can detect your functional threshold either through a guided workout or automatically. What is ftp and why it matters for cyclists bikeradar. My ftp hovers around 225 watts after winter training and reaches around 240 watts by the end of the outdoor cycling season in southern ontario. Grundsatzlich reden wir hier uber wattgesteuertes training. About functional threshold power ftp by thomas murray, md. The ideal terrain for a 20 minute test is a moderate 35% steady climb that can be ridden safely without interruption e. Your ftp is 95% of your 20 min power avg avg power x. Cycling threshold test calculate your ftp lactate threshold.
The average power recorded for the 20 minute test is multiplied by. Functional threshold power ftp60 is the hi ghest power that a cyclist can maintain i n a quasisteady state for approximately one hour without fatiguing allen. Ftp represents the power measured in watts that you could theoretically maintain for about an hour, and its the single metric. Cyclists everywhere like to brag about how many watts they put out at threshold. As such, ftp is akin to threshold heart rate over a similar period of time, though ftp is more consistently reliable than threshold heart rate. Lpc functional threshold power testing service teamlpc. Time trial experts will have high ftps heres fabian cancellara on his way to. The ftp is a 30minute test, using my computrainer, which is designed to measure the average wattage or power i can maintain while cycling for 30 minutes cp30. Power per revolution w powerkg wkg left and right leg percent % left and right leg angle % the number of parameters displayed can be changed as needed.
As a result 95% of the 20 minute average power is used to determine ftp. The maximal ramp test the gold standard of the testing world you should be supervised for this one. Feb 27, 2019 a quick guide to understanding your power meter metrics. Lpc functional threshold power bike testing session race. Functional threshold power test 20 min ftp a bike ride in features upgrade organizations find ride reports. To do this test you will need some way of measuring power accurately so, either a bike mounted power meter srm, powertap, quark, or an indoor trainer with power computrainer, tacx, cycleops.
Regular assessments of your ftp give you an indication of whether you are improving your. Functional threshold power ftp training zones wattbike uk. It can measure and track your ability to sustain a high percentage of maximal. Cycling fitness tests are an essential part of improving your cycling performance.
More information on functional threshold power can be found here. A quick guide to understanding your power meter metrics. Lpc functional threshold power bike testing session closed event date. Jun, 2017 if you have a wattbike performance monitor that does not have bluetooth functionality and you would like to export session data to strava, garmin connect, trainingpeaks or wko then you can use expert software to export the data from your monitor. Page 24 the 39 parameters measured by wattbike expert software name description elapsed time elap. Released 20191028 for manual updates only model b uci firmware v. There a number of ways of for athletes to selftest for ftp. Can i determine my potential functional threshold power. This study tested the predictive validity of critical power cp and functional threshold power ftp for mountain bike crosscountry mtb race performance. A watt is a watt, whether on a bike or powering your home. Before using wattbike expert software make sure the wattbike performance computer sample rate is set to 100 samples per second see the wattbike user manual.
Cycling lactate threshold heart rate lthr and functional. Your threshold heart rate will be the average heart rate from a recent intense race or very hard interval from a training ride, where you spent 4560 minutes in duration at an allout. May 03, 2011 bike functional threshold power ftp test result. After a few rides back i thought id better set my zones for training. As a result 95 % of the 20 minute average power is used to determine ftp. Aug 19, 2010 successful aging and changes in functional threshold power by andrew r. Emmp estimated maximum minute power is the estimated. Dec 10, 2016 triathletes who want to get better at the triathlon bike will want to watch this video where triathlon taren explains how to correctly perform the ftp, or functional threshold power, test. Your ftp estimate will form the basis for your personalized power zones and for most power based training plans. A more convenient and possibly more accurate way of determining your ftp is therefore to simply rely on data collected using your power meter in the field. Testing ftp performance will give you the chance to improve your pacing strategy, track your training progress and win the cycling race. Many times cyclists will comment that their functional threshold power ftp seems to be as much as 30 watts lower when riding indoors than outdoors. Coffee shop talk is dominated by phrases like watts per kilogram and threshold intervals in the pursuit of more cycling power.
Functional threshold power ftp your functional threshold represents the maximum power output you can sustain for 1 hour. Based on your results, you will be able to diversify your training and structure it to aid your personal goals. Validity of using functional threshold power and intermittent. The key to everything in cycling is the balance between the rate of lactate production and.
Knowing your functional threshold power ftp is critical to accurately analyzing your workouts and seeing long term trends. An ftp test is a simple way of determining your current cycling performance level. In this article, well discuss some approaches for estimating ftp for yourself and your riders. Jun 29, 2017 functional threshold power ftp60 is the hi ghest power that a cyclist can maintain i n a quasisteady state for approximately one hour without fatiguing allen. Functional threshold power is, quite simply, a measure of fitness.
Functional threshold power for amateur cyclists sticky. Exporting session data from expert software paul cox june 2017 08. The above image illustrates the results of this test. Predictive validity of critical power and functional. Allen and coggan created a workout that includes an all. I dont have a polar heart rate strap yet, required for computrainer hrm, so the hr data. Wattbike threshold tests wattbike threshold testing. Adjusting your functional threshold power for indoor riding. Triathlon bike ftp functional threshold power test youtube.
Ftp, or functional threshold power, is a cycling performance measure, which is invaluable when it comes to professional cycling and training for key cycling events. The maximal ramp test if you can be overseen by a qualified sports science professional, the maximal ramp test from wattbike is designed to find your mmp and mhr. Power meter cycling a guide to power meter metrics. Recently got a power meter, know you need to do an ftp test but dont know quite what that means. Time trial tests and endurance testing will allow you to calculate performance metrics such as functional threshold power ftp, maximum minute power mmp and maximum heart rate mhr. The power that you average over the last, highest minute of your test allows us to mathematically estimate your current ftp. Successful aging and changes in functional threshold power. How to find your ftp with a 20minute test to measure your ftp, you need a bike with a power meter or a smart trainer. The result is a picture of the riders neuromuscular power, anaerobic capacity, maximal aerobic power and functional threshold power. Your functional threshold power is 95 percent of your 20minute power. Dec 07, 2012 in simplest terms, your functional threshold power, or ftp, is the maximum power you can maintain through an hours effort without fatiguing. A this study tested the ability of relative functional threshold power ftp and.
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