FTP bike test

Not a Coach

11473

Media, PA

Subject: RE: FTP bike test

Doing a hard bike shortly after a hard run is bound to have an effect. I'm rarely "fully" rested for an FT test, but I do like to be reasonably recovered from whatever other hard workouts I have been doing lately.

But since testing is only done to provide you with a benchmark, you're only downside (assuming that the two hard workouts don't cost you too much in terms of recovery) to doing it is that you might underestimate your targets for future workouts--at least until you benchmark again.

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Champion

7233

Subject: RE: FTP bike test

i would not do it along with a workout prior in the same day if you want accurate readings.

also, maybe i am off here, but isnt a 20min effort too short for FTP? it would give you a solid number to work with, but not your FTP (which i thought was more of an hour sustanaible).
if i am wrong forgive me.

The test i have most commonly seen used, and the one i have used is after a good solid warm up, do 2x20 min with 2 min easy spinning between, take the ave power for both 20 min and the rest speed.

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Expert

1027

Zürich, Switzerland

Subject: RE: FTP bike test

newbz - 2009-01-14 5:00 PM i would not do it along with a workout prior in the same day if you want accurate readings. also, maybe i am off here, but isnt a 20min effort too short for FTP? it would give you a solid number to work with, but not your FTP (which i thought was more of an hour sustanaible). if i am wrong forgive me. The test i have most commonly seen used, and the one i have used is after a good solid warm up, do 2x20 min with 2 min easy spinning between, take the ave power for both 20 min and the rest speed.

You are right but that's why there is a factor of 0.95 in between you have to apply for a 20mins effort.

Probably you can check on your side the 2x20 and 1x20...there is a factor of 0.95-0.98 in between.

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Pro

3906

Libertyville, IL

Subject: RE: FTP bike test

Plissken74 - 2009-01-15 10:32 AM

newbz - 2009-01-14 5:00 PM i would not do it along with a workout prior in the same day if you want accurate readings. also, maybe i am off here, but isnt a 20min effort too short for FTP? it would give you a solid number to work with, but not your FTP (which i thought was more of an hour sustanaible). if i am wrong forgive me. The test i have most commonly seen used, and the one i have used is after a good solid warm up, do 2x20 min with 2 min easy spinning between, take the ave power for both 20 min and the rest speed.

You are right but that's why there is a factor of 0.95 in between you have to apply for a 20mins effort.

Probably you can check on your side the 2x20 and 1x20...there is a factor of 0.95-0.98 in between.

I utilized the same protocol last winter and have seen both readily utilized. I would say do the test with as fresh of legs as possible, but that is really a relative term I suppose. Generally I would try and do a recovery or rest day the day before and tack on any other stuff after the test.

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over a barrier

Subject: RE: FTP bike test

I wouldn't do it the same day as another workout, FTP testing really sucks. Its hard, not a pleasant experience.

I've done two different tests with different coaches.

a 40' time trial - take average power

and 2 X 20 min with 2 min spin between and take the Normalized power...

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Extreme Veteran

532

South Park, PA

Subject: RE: FTP bike test

I'm doing mine on Saturday (2x20' w/ 2' between) and 'rested' for me will be having an easy bike & swim today and an easy 50' run tomorrow. About as rested as I get for these nasty buggers.

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Coach

10487

Boston, MA

Subject: RE: FTP bike test

if you want to get the best spossible test results you should consider doing it on relatively rested legs for sure. In terms of the test IMO it is better to do two: a 20 min and a 5 min maximal efforts to the calculate your critical power for 60 mins which is equal to your FTP (FTP - in reality it can only be obtained via a 60 min all out test, that's the actual definition of it)

The 20 min test and taking 95% to guesstimate FTP in my experience more often than not it provides higher estimates of what your power really is. By doing two test addresing two different intensities and using the critical power model in general produces more accurate estimates of what your CP60 or FTP really is. Note this efforts need to be done on SEPARATE days and not as you have it scheduled...

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Not a Coach

11473

Media, PA

Subject: RE: FTP bike test

JorgeM - 2009-01-15 12:19 PM

The 20 min test and taking 95% to guesstimate FTP in my experience more often than not it provides higher estimates of what your power really is.

Interestingly, I tried the CP testing for the first time last week. 95% of my 20' effort would give me a lower FTP estimate than the 20' + 5' method. I think the 95% is likely more accurate (at the moment at least). Just more evidence that any test will only provide you a ballpark estimate and you should generally consider more info than a single test output.

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Coach

10487

Boston, MA

Subject: RE: FTP bike test

JohnnyKay - 2009-01-15 11:56 AM

JorgeM - 2009-01-15 12:19 PM

The 20 min test and taking 95% to guesstimate FTP in my experience more often than not it provides higher estimates of what your power really is.

Interestingly, I tried the CP testing for the first time last week. 95% of my 20' effort would give me a lower FTP estimate than the 20' + 5' method. I think the 95% is likely more accurate (at the moment at least). Just more evidence that any test will only provide you a ballpark estimate and you should generally consider more info than a single test output.

For sure, as A Coggan says “the best performance predictor is performance itself”. From the sample we have gathered usually CP is closer to reality but it can be off for sure. If you are inclined to do so and have the time you could also do a 10 min test to have another data point and use all three adjusting based on your current weight and see how the number changes or not.

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Not a Coach

11473

Media, PA

Subject: RE: FTP bike test

JorgeM - 2009-01-15 1:20 PM

JohnnyKay - 2009-01-15 11:56 AM

JorgeM - 2009-01-15 12:19 PM

The 20 min test and taking 95% to guesstimate FTP in my experience more often than not it provides higher estimates of what your power really is.

Interestingly, I tried the CP testing for the first time last week. 95% of my 20' effort would give me a lower FTP estimate than the 20' + 5' method. I think the 95% is likely more accurate (at the moment at least). Just more evidence that any test will only provide you a ballpark estimate and you should generally consider more info than a single test output.

For sure, as A Coggan says “the best performance predictor is performance itself”. From the sample we have gathered usually CP is closer to reality but it can be off for sure. If you are inclined to do so and have the time you could also do a 10 min test to have another data point and use all three adjusting based on your current weight and see how the number changes or not.

Yep. The only "test" that really matters is the one on race day.

Actually, I mostly think I "underperformed" on the 5' test relative to my current fitness. I'll simply retest in a few weeks while also incorporating information from other rides over that period. And, of course, I'm afraid that a 10' test layered on top would have me in tears.

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Expert

1027

Zürich, Switzerland

Subject: RE: FTP bike test

JorgeM - 2009-01-14 6:19 PM

if you want to get the best spossible test results you should consider doing it on relatively rested legs for sure. In terms of the test IMO it is better to do two: a 20 min and a 5 min maximal efforts to the calculate your critical power for 60 mins which is equal to your FTP (FTP - in reality it can only be obtained via a 60 min all out test, that's the actual definition of it)

The 20 min test and taking 95% to guesstimate FTP in my experience more often than not it provides higher estimates of what your power really is. By doing two test addresing two different intensities and using the critical power model in general produces more accurate estimates of what your CP60 or FTP really is. Note this efforts need to be done on SEPARATE days and not as you have it scheduled...

ok great but I am missing the 5' test: should it be done with same protocol of WU of the 20' TT but on a separate day?

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Coach

10487

Boston, MA

Subject: RE: FTP bike test

yes,wait anywhere between 3-5 days before you test again. *I* usually prefer shorter WU like 15-20 min easy with some spin ups (i.e. 5x 30 seconds hard, 30 seconds easy) and then hammer away the test! when you are done download the spread sheet from this link to enter your data and calculate your Critical Power for different durations. enjoy!

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FTP bike test

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