1 Week, 7 Different Fitness Tests, What Happened?!

FTP, or Functional Threshold Power is now seen as the best way to measure your cycling performance, but which FTP test is best?
From being used to calculate training zones and your anaerobic threshold, and even being important for training tools like Zwift, FTP is an essential metric for most cyclists now.
With a variety of different FTP tests out there, we've set out work out, which FTP test should you choose!
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[@andrewmcalister3462]

Almost more impressive than the 7 FTP tests were the number of sports represented in Hank’s shed. The turbo obviously, but I also saw surfboards, a motorcycle helmet and climbing gear…..

[@fabianirsara9846]

What’s so impressive about having multiple hobbies? 😅

[@aliensporebomb]

Did I see a wetsuit too? Or was that a drysuit? Let's just say the guy lives for various fitness related activities! Maybe Hank can talk about his shed he built for all of this.

[@gcn]

Hahahah he's a man of many talents 🙌 Global Surfing Network coming soon 🏄

[@yumyumhungry]

Hank your espresso machine needs a new gasket where the portafilter goes in. Dripping on the handle shows it isn't sealing.

[@jazminethomas3619]

Not sure if the sequences where displayed out of order for dramatic effect, but Zwift FTP tests are supposed to be performed while seated the entire time.

[@wick67]

Hank, you are a bloody rock. Well done man. I have to say that using the phone booth with the difibrillator sign as a backdrop after the day three ride was inspired, appropriate, and hilarious.

[@danabc322]

I always thought you were supposed to stay seated for FTP/ramp tests! I think I've been leaving a fair bit of power on the table, or rather the saddle!

[@gerrysecure5874]

If you are columbian and can ride an hour out of the saddle you are qualified to test out of the saddle 😂

[@TamLis]

You are supposed to do them seated indeed.

[@vanik67]

Yep, seated

[@kennywilson7413]

You can do them out of the saddle if you want to be given an inflated FTP number to brag about. If you want to mess up your training zones and end up doing workouts at the wrong intensity it's also a good idea to do out of the saddle stuff.

[@gcn]

You're not wrong, ideally you would stay seated but with an FTP a day we'll cut him some slack - It can be hard to get Hank to follow orders at the best of times, imagine having his energy 😵‍💫 kzbin.info/www/bejne/aqurn4ZrdrR7Y8U - We'll get Manon to give him some tips! 👀

[@8o8ertmtb]

I love an FTP ramp test purely as a High aerobic workout. Pretty sure you are supposed to remain in the saddle for the test though.

[@sebastiansoberon9273]

i was thinking that !

[@tomghc]

My take is that if you’re someone who normally rides out of the saddle, it’s ok to test yourself that way as that’ll be more representative of real world performance. What you shouldn’t do is be out of the saddle just to game the test when you never normally ride out of the saddle. That would make it less representative of real world performance.

[@repmortskcab8483]

I ride often out of the saddle, but always done the ramp test seated. Think it's better for me, else I'm probably going to be upgraded in Zwift 😅

[@maugerville]

Considering that they claim that getting out of the saddle will skew the results I have always stayed seated. All I know is I could definitly get a higher FTP when out of the saddle especially just to hit the end of each ramp.

[@Morhaw]

Good to know. I have wondered when doing the ramp test whether I should get out of the saddle at the higher watts. Now I know I was correct not to. Thank you

[@thecyclingmaker]

This man is the Toyota Hi-Lux of cycling KZbin

[@seattlegrrlie]

It shows they're all pretty consistent. Yes, slight variation, but not extreme differences. Pick the one you like and use it to check gains knowing that a few watts here or there might be due to sleep, hydration, or recovery

[@Pep8691]

GCN monthly planning meeting: "Right, how many ways can we wreck Hank this month?" And of course not being able to look away from train wrecks we are here for it! 😏😂. Seriously though full marks to Hank for having the cajones to take on these super tough challenges.

[@gcn]

Hahahah that's pretty much our morning meetings go 😆 We're doing a pretty good job... Although Hank is a tough cookie to crack 😈

[@cedricmuller3860]

Good job! Looking forward to your next test in a few weeks 😉

[@climbslc2281]

Confused by the graph at the end. Shouldn't the FTP line be below the average power line (e.g. 0.9 or 0.95 of average power)? That would put it where you were describing your numbers. But, great effort and very informative! Thanks!

[@w0SuRgr4ndp4]

Yepp. Especially on day 6 with the 60 min effort I'd expect the two lines to meet at exactly the same point. And the points are a little off on the time axis as well. @gcn could you fix the graph and reupload, please?

[@Tethysmeer]

Yeah that graph is messed up.

[@marionieto1161]

This is so inspiring, Hank is a monster, he always makes the toughest challenges, rock on mate 🤘

[@jthomp1254]

This vid has the most creative and interesting transitions on top of fantastic commentary/suffering content!

[@nikoszakynthinakis4264]

Well done for the hard work!! It would be interesting to see and compare one more testing day with lactate samples and Lactate Threshold related to power!

[@chrisbaum998]

Love your pain cave/shed Hank!! Thanks for taking up this change on field testing FTP Test!!

[@laggypirates]

My favorite part was the dog. 22:10 More of Hank's dog.

[@RK01]

Great video, never seen the last test before, definitely up for trying that out. Interested to see what training you do over the next few weeks to improve.

[@gcn]

We'll keep you guys posted 🙌

[@kimcote]

Awesome video Hank. I've done a few of these, and always wondered which is the best. Turns out it the one I enjoy the most, although perhaps enjoy isn't the right word.

[@richardjt8708]

7 days of tests ! Makes me tired thinking about it ! Awesome efforts :-) One question. All the calculated FTP during the video were 280-315w. And the graph at the end shows nearly everything for FTP 300+. And the hour effort looks like it's 350w, higher than the 20min effort given earlier on in the video. Is this right ? Keep up the great vids :-)

[@alexandresilva8233]

I’m guessing these are the watts from the tests before you apply the percentage reduction for each. Maybe except for those on zwift which should yield the final nr

[@mikekane9213]

Great videos Hank, love your stuff.

[@guy5paris]

Brutal test. Well done to you! Really appreciate your commitment to this test- mad!

[@gcn]

You can always rely on Hank for 100% commitment 🙌 He'll push through whatever!

[@gerbryf]

Brill video hank, thanks for suffering for us. I didn't know there were so many variations of the test! I might actually do one sometime soon, I've never done one but I think there are some estimates from various sites (Zwift and Stages iirc). I hope you recover quickly and get stronger. You are a 🌟

[@gcn]

Give one a go! It's brutal but gives you a great base line to train from. It can be super rewarding to see that FTP number rising 🙌

[@clas683]

Only test missing is doing a indoor cycling ramp test at a test center where they measure the blood lactate.

[@omaralexandres]

Major props to you Hank! Besides the monster effort, the solo filming and morning coffee clips are on point!! There is just one issue, you didn't do the Wahoo 4DP test, which I find to be the toughest out there.

[@Jacryel]

Mad Respect! Brutal! This was really impressive ^-^

[@karlburningham3604]

Top effort Hank. Awesome video as allways

[@alexanderbieler3897]

First the cementry, next stop at the defibrillator… there is hope

[@Tex735]

You, Sir, are a madman!! Great video!!

[@hjbrockway]

Hank doing incredibly difficult things without concern for his body reminds me of singers who destroy their vocal chords singing destructive notes. Somebody protect this man

[@Bob_Betty]

Brutal! good on you, bet you're glad that week is over!

[@bryanwells6224]

Man alive Hank - totally smashed it!!! All that effort and still have the ability to operate the camera.

[@Yamaha_Bolt]

Thanks for doing this!

[@andrasszabo1570]

I did learn that no matter what underhanded method the good people of GCN dream up, it's impossible to kill Hank 😆 I'm pretty sure though that your fitness doesn't change much within a week. The different numbers are just how you feel that day, how well that method fits you, plus how accurate the calculation is. I have much better numbers on the 1 hour test than the ramp test. But that doesn't mean I have a better fitness when I'm doing it. It only means that I'm a diesel who's better at longer efforts and worse at shorter ones.

[@gcn]

Hahahaha we won't stop trying though! Are you hoping to improve on those faster efforts? 💨

[@juanmanuelromeo3038]

Hank videos are my favourites. Well done!

[@markdavis8430]

Hank your a pure animal ma guy ✊

[@paulmorrison30]

Top tip. If you’re going to do a workout first thing in the morning then set up your pain cave the night before as it makes everything easier.

[@gcn]

You underestimate Hanks planning skills ... 😂

[@jetzijlmans]

Stay seated during the Zwift ranp test Hank!!! It even says so during the introductions

[@strongmen]

The final results graph is completely wrong. It's showing a flat line day 1-3 over 330 W FTP. However from the video: Day 1 - 281 W Day 2 - 285 W Day 3 - 315 W Day 4 - 290 W Day 5 - 295 W Day 6 and 7 the numerical values aren't given explicitly.

[@blakemorton9870]

16.24 when Hank goes full on 80s bad boy movie star. ❤

[@CycleNLincs]

Seeing one other presenter and not been near the studio/self filmed. Feels like Hank just hijacked GCN for the day. Good job

[@stevepittman2735]

hank, all of you sacrifices for content are greatly appreciated!

[@chrisstrider]

Great week 😊 …..couldn’t have done it without that Rocket Espresso ❤

[@prestachuck2867]

You are definitely a gifted young man! I expect that most mere mortals would see steadily declining result as they moved through a week like that. If they could even finish the challenge. Great video. Very entertaining, Hank. Keep up being the good sport you are. Cheers!

[@gcn]

He's certainly talented! He's also got a whole lot of drive 🙌 Not much could slow Hank down!

[@Zwiesel66]

You honestly earned your thumbs up button Hank😁

[@thomasclayton7636]

Absolutely brilliant Hank!! Do you think heat played any part in the indoor workouts?

[@redbreva]

I think the FTP(W) and AVG POWER (W) labels are the wrong way round on the graph 😀

[@mrmedza]

And day 6 the dots should be in the same place?

[@Joshuavoice29]

I've said it before and I'll say it again, Hank , you are a beast!

[@tillpera]

I love the second alarm clock there :-D

[@wannageering]

Cute doggie 😀 And thanks for the effort also!

[@joshuaedwards15]

You are beast, and a test dummy for GCN. Awesome.

[@drewetpa]

I'm watching this thinking I would struggle to compete the warm ups! I'm an unfit 54 year old weighing 58kg. I managed 155 Watts for 6 minutes in the gym and think if I did it again I might get 160W. I'm just gonna keep on jumping on the bike and try and ride for longer duration at lower wattage. I'm not ready yet for FTPs.

[@1001legoboy]

One of your best videos!

[@marvinsmall5002]

I'm liking the mark Richards board in the shed.. nice. 🔥🔥

[@googlesucksalot]

Finally something I can fully identify with! Excellent coffee setup!

[@ElusiveS3NPAI]

Smashed it 🔥

[@marcosramirez5239]

I look forward to the next video.

[@Astronomater]

nice pain cave. would enjoy seeing those of the others in the gcn crew too

[@gcn]

Alex did a build series a couple of years ago about his! 👉 kzbin.info/www/bejne/q5StkKGmqb2ChpI

[@judithharris-deans3606]

U r bionic Hank!! Always pushing the boundaries & not afraid 2 show how much it hurts🥵. Total respect 🫡

[@gcn]

Hahahah Bionic Hank 😆 Does that mean there is an off button?

[@larter_larter]

Thanks for doing this for us, Hank so we don't have to! 💪 Also, I'm curious what you put in on the last FTP test as your predicted FTP? Did you take the average from the days before?

[@Frostbiker]

Great job finding an entertaining way to show people seven different ways in which we can estimate our FTP. I may actually give this a try at the gym in the coming week.

[@gcn]

Give it a go! We would love to hear how you get on? 🚴

[@mozpassion8996]

Lots of power man, just like your car 🚘🔥💪🏼

[@CasualCreationsjr]

I love Hank so much. My fav GCN presenter!!!

[@gcn]

What is your favourite FTP test? 📊🥵

[@markdavis8430]

I’ve never done 1 but defo need to, looking to do amateur road races next year ✌️ Rest up bud 🤘

[@Bukoe]

I just do the ram test on zwift.. But i am at the stage where I am leaving racing, speed is not my main focus.. My bike is a getaway and to stay in shape. My FTP over the last 2-3 years went from 320 down to roughly 270watt now .=) .. Thx again for some good entertainment..

[@johnmoore2342]

It doesn't exist.

[@JamesSanderson85]

AI ftp on trainer road.

[@gerrysecure5874]

5min max, 10min rest, 20min max. Then Monod Scherrer formula, NOT times 0.95. This is most accurate and can be done as a replacement of any interval session. Ramp tests are overestimating. You can do that after determining real ftp and correction factor to quickly track progress but NOT to determine reasonable FTP for training zones by itself.

[@patrikhalen460]

Yes I definitely want to see what happens after a couple of weeks!!

[@yavorl4147]

on zwift ramp test you have to be seated they say, you are doing it wrong :)

[@stuartbird5139]

The zwift ramp test is my fave as it takes away the issue of pacing. And its short. Gets painful very quick though 🥵

[@asqueezerandhisbike]

The graph doesn't match the numbers you said in the video. Video Day 1= 281w. Graph Day 1= 335w. Video Day 2=285 w, Graph Day 2 =335w. Why didn't you just put the numbers up?? Big effort either way, 7 days of back to back FTP test. Its just a shame about the editing.

[@jgourdo]

Thanks for calling this out... I was utterly confused by the graph, expecting to see the huge spike with the 2x8minute test as opposed to the other 5 shown in the video. Guess he still has that pro cyclist in him that he doesn't want to show the real numbers!

[@groundhogdaypancakes]

Thanks for mentioning this. While I enjoyed the video in general I think the final minutes were a bit of a let down. The graph was highly confusing to me and not mentioning the results of the last two days was also a bit weird. I totally lost track when in the graph the FTP was even higher than the average power. Again, it's kinda sad for me that such a good video and such strong efforts from Hank are kind of compromised by such a confusing graphic.

[@leissp1]

and the defibrillator in the background how appropriate

[@goodcompanycoffee]

Love Hank's espresso set up. A man of culture and refined taste. Also looks like he's hitting the weightroom!

[@gcn]

That's must be the secret as to why He's got so much energy 😵‍💫 ☕

[@gcn]

Hank Loves His Coffee ☕

[@ManeITA1979]

My favourite FTP test is... no more FTP test! Since I've started using Xert (definitely love it) I only test a couple of times per year just for the sake of double-checking... Having a continuous monitoring that perfectly traces and predicts my fitness improvements/deterioration by simply working out (and doing some good efforts from time to time) is wonderful. Add to this you also get some serious indoor workout structures with advanced metrics and you can design a training plan tailored to your unique "fitness signature". The actual learning curve may be a bit steeper than other instruments but once you try it you won't be able to do without it!

[@DavidMackenzie]

I'm with you. Love Xert!

[@dorydiavelone3531]

I would love to paint that cows portrait …. Beautiful…. You too Hank!!!

[@markesdaile518]

Where is that last test on Zwift? I can't find it. Thanks and epic video!

[@romeandcurry6915]

Good video - you’ve got the average power and ftp labels the wrong way round on the graph though.

[@ericquiat1285]

actually, looks like avg power got divided by 0.9 or 0.95 instead of multiplied

[@BoogieMan568]

Hank is a beast💪 But after the FTP tests he looks 20 years older😁

[@mlafleurhua]

Thx for doing this Hank. Very entertaining video, but a bruiser for you to carry out! Well done. One question-comment: You did most of the tests early in the morning, after some caffeine, and without music. Was this by choice or mandated by work-life logistics? I ask, because if you are doing ftp testing to prep for a training block, it would be best to do the ftp testing under the same conditions you will be doing the training block under, i.e. same time of day, test indoors if training indoors, etc. However, if your objective is to max out your ftp for bragging purposes, the optimal approach is to select the period in the day where you feel the best. For many that would be late afternoon. Then pick indoor vs outdoor based on where you can produce the best power. Finally consider using headphones and intense music, pick a day with cool temperatures, load up on caffeine, load up on baking soda, etc.

[@nicolasdomise]

Massive congrats from me. Suffering for 7 days, legend. Would be awesome to see a follow up video in like 3-4 weeks but only as long as you keep doing good consistent training with maybe 1 or 2 specific workouts a week so you can build on what you started. Hope this suggestion allows gcn to permit you to train a bit more often and get out of some obligations 😅

[@veganpotterthevegan]

30 days of FTPs😂

[@gcn]

A month of testing sounds brutal 🥵 If anyone was going to do it Hank is 🙌 Would you like to see hank get back to that epic 380 FTP?

[@nicolasdomise]

@@gcn I think everyone would love to see Hank hitting 380. Would stop Ollie from being the out-right best rider of GCN (UK at least).

[@perseum]

We definitively would love to see an update after a few days of rest 😃

[@armyjawbreaker]

didn't Jeremy Powers do this a few years ago? well he did and FTP test every day for a week on the same route. great work and fun Hank! thanks.

[@iandickson3236]

Yes want to see in 3 weeks, I have been off my training for 7/8 months. Haven't been out on the road since last July!!!! Be good if you could put up another training plan for getting back on it, motivation tips etc. I like crit city racing on zwift.....have been back on the bike zwifting over the last two weeks. Need to keep Training consistently now

[@gcn]

We put out this video the other day about getting into training which you may find helpful! 👉 kzbin.info/www/bejne/p6nQZKuQrtSrsLM

[@johnlieto8906]

Well done as always Hank. Would love to see if your FTP has improved.

[@gcn]

Maybe we'll check back in with Hank to see if his FTP has rocketed 🚀

[@davidslater6672]

My favourite test is the full frontal followed by the half monty. Would have liked Hank to have done the full frontal tbh. I'd add that very few people, pros included can hold their 20min FTP power for a whole hour. FTP is a metric and not an indicator of your fitness

[@mommamooney]

I noticed you did your break between the two eight minute efforts in front of a defibrillator 😂 Amazing job!

[@gcn]

Safety first 🙌

[@sjjw43]

Well mate, definitely need a follow up vid 👍

[@Philatlondon1]

I'm enjoying trying to work out which bit of Tetbury/Aveming/Nailsworth Hank is riding around. .

[@user-qq6if9ne3w]

Yep ... would like to see the results after a long period of recovery. Thx !

[@kevendeschenes4321]

Great one Hank! I was wondering why at GCN you rarely use watts/kg? It makes it harder for us at 'remco evenepoel size' or less to compare!😂

[@cst99003]

Love this. I kept saying "poor Hank"

[@LiveStravaKOMs]

Great project

[@davidhughson189]

The defibrillator seemed to be in the phone booth! How appropriate 😀

[@TheMerckxProject]

I think your results show what some of us sceptics have always felt; that a "calculated" FTP isn't nearly as accurate as many, many coaches and trainers would have you believe. And if you set your zones to those numbers, instead of your highest number...which was a full hour test...you may not actually be training in the zones you "think" you are.

[@OneDougUnderPar]

I believe you're supposed to tighten the BOA closest to the toes first, Hank. That alone might have cost you 100W.

[@gcn]

What can we say... he's a rule breaker 😂

[@alexarmstrong5611]

One thing I would say is that in my experience the Wahoo over reads compared to my Quark power meter, buy almost 7-10%! So I connect the bike power meter to Zwift so I get totally consistent results. Great effort though! Personally, I prefer a 20 mins outdoor with a specific warm up my coach sets. It isn't a full on 5 mins though. A few ramps and a 4 min recovery. We also do longer tests, combined with much shorter ones. Like 12 sec, 1 min and 5 mins.

[@leee2410]

Nice MR Twinny in your shed James! How about a GCN show on the presenters other sporting pursuits?

[@irvinamba6251]

NICE great video for frp testings. The 2x 8mins full gas - when you say full gas how much power are talking needed to exert? Thank you.

[@alicat749]

Go for the after rest test. I've been training 3 to 5 days on zwift at what I think my ftp is for 2 years. It's not going up and occasionally out on the road. I had better improvements when I had a 20 mile 5 day commute at a steady pace.

[@notdeluded6235]

I love the defibrillator Easter egg. I scanned the comments quickly, and it seems to have gone unnoticed. 'Seems to have' before any keyboard warriors get shirty :)

[@yaronmal]

Of course!

[@jonno209]

Think Hank is my favourite presenter now.

[@jishnu13]

At 1:27 you can see two alarm clocks, one at 6:10 in the ground and and one at the table top at 6:55. Hahaha. Sorry. Good vid Hank :)

[@DickyDORAN-qo5zp]

Great film, really enjoyed style like a mini Edgar Wright film