How To Do A Functional Threshold Power (FTP) Test

[@MrRp25]

I'll be 63 years old in a few weeks and just tested at 232 today... up from 200 a year ago when I started Zwift.

[@rcaverma]

i am 60 watts

[@austinponder2849]

How about now?

[@simonwilton3546]

Good improvement👍🏻

[@dr.leftyrogers4538]

Great video, and inspiring! When Si and the other commentators speak casually about holding 300 watts up a hill it makes us weekend warriors feel like utter wimps. An FTP result closer to 200 deserves a "Fanfare for the Common Man" overdub!

[@BLAKEISHart]

I was hoping to learn about File Transfer Protocol

[@John-ou4rm]

If you cycle fast enough, you'll get uploaded into the matrix. Bad Science style (the movie).

[@RixterNow]

The look N Si's face at 6;40 when John said he was looking forward to it was priceless. Way to go John looking forward to watching your progress

[@TheWaxChainFanClub]

I've been waiting for this one! Really looking forward to seeing how training and progress goes, would live updates on improvement and what training Jon is doing week to week. Maybe a regular diary show on this? (please)! Well done Jon!

[@gcn]

we will do our best!

[@ninja91269]

In most people's opinion, if he's still grinning and watching the screen at the end of the test, he didn't go hard enough! But awesome effort John, you'll definitely get over 250w soon!

[@noahelliott9]

Only started riding in August. Just completed the TrainerRoad Sweet Spot Mid-Volume 1 training block and took my second FTP test to see how much I improved. FTP jumped from 183 to 225!

[@dannyboy0688]

Way to go John, you absolute legend.

[@apsmith99]

From my perspective the warm-up is so key. When I did my first FTP test I did not warm up nearly enough. At first I could not figure out why the results were so poor - then later that week I averaged a higher power on the last 20 minutes of a 20mile training ride than I had in my FTP test! Could be some other factors at play as well, but I think the main difference was how loose and warmed up I was. If you want a good result get a good warm-up in.

[@Vaughn3d.]

Great work John! It can't be easy to put yourself out there especially given the talent that the GCN boys have.

[@Mussikmann]

Informative yet hilarious. More stuff like this! It's just more fun watching when I see you guys having fun with each other as well. You're really one of my favourit channels. So keep teasing and pushing each other.

[@catsihavemet]

My 20 minute FTP tip - use average power on your Garmin/whatever and split it up into 4 5min laps. 0-5 minutes: 5 watts below previous result. 5-10 mins - 2 watts below previous result. 10-15 mins - 2 watts above previous result. This means that if you can ride the last 5 minutes at more than 5 watts over your previous best, you'll have beaten it. If you control your effort in this way, you might be surprised how much you can put out in the last quarter of the test.

[@SuperOCHomes]

Martin Headon I'll give it a go...love negative splits

[@ryanneillund7611]

You all are the best! Downloaded the audio from your training rides and will post my FTP gains at the end of the month. Thank you for great content!

[@SergipeCycling]

FTP testing and smiling, yeah that looks real.

[@alfiecycles4875]

Can we have a tour of the gcn office? That would be really interesting???

[@AnthonyLock92]

Even In the mist of pain John still has a silky smooth perfect voice over voice

[@marklock5382]

Really enjoyed this video and the great tips! Thanks:)

[@wsbull78]

Doing this today. Absolutely dreading it.

[@barefeg]

TrainerRoad love!

[@dmok42195]

"Cracking Effort".... I learned something new.

[@jakeszy]

This is SO helpful! Thanks for all the tips.

[@MiguelAugusto1982]

Now, on the latest version of TrainerRoad, you can just ask it to estimate it for you based on your previous rides and AI. It's been pretty accurate so far IMHO. Brilliant! ;)

[@ericpettett4842]

Like many on here this video is most anticipated and long awaited! Well done john and you've a great attitude-"you should look forward to them". My top tip would be to not eat a gel just beforehand, although the plus side is that torq gels taste great both ways

[@kevingani4573]

Been riding 1 year, aged 52 and FTP of 300 ❤

[@alexmarr409]

What's the rest of the GCN crew's FTP? I want a league table!

[@D4rkstorm11]

Sis apparently is 5

[@neoneherefrom5836]

@@D4rkstorm11 lol yeah right

[@escapevelocity6946]

If you are looking forward to your FTP test, you are not doing it proper.

[@barnowl2832]

Isn't it gonna skew the results if you go to max effort at the end to the extent where you are definitely not maintaining steady lactic acid levels?

[@KatieKookaburra]

Great vid!!! :)

[@BikeBodyMind]

Nice! TrainerRoad is so sick. John will crush 207 watts in no time.

[@HeathyRoidz]

Big Vegan Jeff of course he will cuse he could smash 250 that time

[@TheRedster]

I like how you can accept or ignore the new ftp if you don't like it :P

[@MegaMatthewMartin]

Not a surprise that Si did this video. Anyone else might have needed so many extra takes that John might have had to do the test more than once.

[@DanMcNama]

I think we've a new monthly segment: tracking Chocolate Voice's FTP gains.

[@Calum_S]

I have a major problem of being over-fresh for cycling. Maybe my tapering strategy is off.

[@TimpBizkit]

My friend Joe should be SUPER fresh after years of sitting on the sofa, smoking and watching TV. FTP 400 watts I reckon.

[@jamesmoore4650]

I started using trainerroad in November and my first test was 194w. My latest test a few weeks ago is up to 248w so a massive improvement of over 20% in only a few months mainly due to the trainerroad workouts. I would like to have it up around 300w by the time the Etape comes round!

[@oliverlane97]

James Moore Is it around 300w now?

[@lwrighton8299]

Hi gcn it would be really cool if you did a video where you give us a tour of all your studios like the maintenance room and gcn show room as an example

[@TimpBizkit]

I did an hour test on a Sci Fit Pro 2 which uses legs AND arms. This gives an advantage so is not necessarily accurate on a bicycle. 275 watts for the entire hour on a leg and arm bike at 70 rpm (your most efficient cadence will be lower with both pairs of limbs). I was drenched in sweat and time was slowing down. There is that warm up spot though as I did the last 2 minutes of the hour at 350 watts. There is a good reason why the tests are only 20 min. My best 20 min was measured at 295 watts on a gym bike display (no idea how accurate) the Sci Fit Pro 2 costs several thousand so I'm hoping power numbers are up to snuff. The gym bike was probably cheaper. I'm probably less fit now as 300 feels hard to sustain but 250 is do-able. No, you can't sustain conversation, you can maybe get one word out every breath.

[@Titanium516]

Great Videos, guys... Thanks... You guys Rock !!!

[@LaurentGoderre]

The target trick is really good. I did my first one a couple of weeks ago and I don't think I gave quite enough and could have maybe gotten an extra 10-15 watts. Next time, having a goal is probably going to help dig deeper.

[@iMoriMori]

Still able to talk during the test? John's sandbagging.

[@8584zender]

no doubt. 200w? maybe he weighs 50kg?5

[@chrisschreck9069]

That's what I was thinking, too. If you aren't sobbing and drooling by the 15-minute mark, you didn't do the test right.

[@mikelewis1166]

“Learn to listen to your body” all I hear is screaming. Am I doing it wrong?

[@mikeainsworth4504]

Thanks for the video. I'm a leisure rider (typical MAMIL really) without power meters on my bike. However, my local gym has just bought some Watt Bikes so I was tempted to give it a go. I think that your video has persuaded me! (I can guarantee that I will not be playing FTP top trumps though).

[@SuperOCHomes]

Mike Ainsworth that's what I did. I found a hotspot and bring my laptop in and ride Zwift. My gyms Timex Blue Carbon is ant+ so I got my USB ant+ stick and I'm golden. Bluetooth and iPad is an option now

[@Lar308]

FTP can increase pretty dramatically once you become focused on it. My FTP was 209 4 weeks ago when I first measured it and now its 247. Admittedly I was definitely not cycling fresh when I did my first test and had cycled for 40 minutes to get to the base of the mountain I done the test on.

[@danielellis2874]

Smashed It! good effort!

[@HeathyRoidz]

Daniel Ellis no it wasn’t

[@Gixer750pilot]

Chapeau!!!!!!now can I come and have a go?

[@StanislavGrabchev]

Yes, that's what i want to see!!!!!!! So for mtb-xc 2x 8min?

[@UsLEeZy]

another cool vid GCN

[@callumwaddell2291]

i like this guy, he should do more on camera stuff!

[@warlord385]

Nice to know John is normal and doesn't have X-men like mutant cycling powers like Simon, Dan, and Matt. I look forward to watching his progression to the Haute Route. We have about the same ftp. If he can do that maybe I can to

[@ZeroSeriesMMX]

I need to do this test, too, so as to help train myself for long rides, and consecutively increasing ride length on subsequent ones.

[@robsonmadsen5331]

Oh, you still have the Rocketespresso machine! Cool!

[@luongtrivi]

i will be doing ftp as trainning

[@rossblayney5439]

well done John great effect. I nearly blacked out after on some weeks ago haha... brutal test.

[@gabrielkralik7252]

Trainerroad is the BEST :)

[@AlexVelo]

I need a powermeter

[@atipple78]

Si next please. Plenty of talk let's see his FTP test and results oh and definitely needs commentary from rest of team while he does it.

[@ebigarella]

Man, John CAN keep his chocolate voice even after an FTP test! Amazing! Question: what cadence is appropriate? It looked like John kept a lower-ish cadence?

[@gcn]

Have you done an FTP test? how did it go for you? let us know 👇

[@telkanuru]

Today is my test day, how did you know?

[@sstfnv]

I did an FTP test on zwift on Sunday. It was brutal! Had to take 2 rest days to recover from it but managed to improve 25W from the last test that I did on December 1st.

[@G4ogami]

Did mine at simulated altitude of 2850M just for kicks came out as 228W. Gonna try a "sea level" test next soon to see how the numbers overlap. P.S. loving the GCN Assos bib shorts

[@MichaelSchmittBEN]

I only know the estimated FTP-Power from Strava. Do you know if this is ledgit? And i use a Stages Powermeter. But what about the cycleops Smarttrainer? Does he have a Powermeter or is its just guessing the power?

[@G4ogami]

estimated isnt accurate. it can be helpful to gauge fitness but as i learnt the hard way until you do the FTP test you dont truly know. Cycleops SM has a built in PM... lucky sods :)

[@deantonna]

Ive been riding with power for 5 years, and regular FTP testing. In my opinion it doesn't really change too much, just get better at testing and gauging pace for 20 mins. Key is to keep eye on average power for the whole interval..and he wasn't going anywhere near hard enough at the end, definitely shouldn't be able to talk with 3 mins to go !

[@U20101954]

so a fan is a must for indoor training? i always do indoor training without a fan, i think it made me more use to the heat while riding outside in summer time

[@kevinmills3329]

The problem i have with doing the FTP test is that improvements in FTP might not be because of hight fitness but is instead getting more efficient at doing the test.

[@woolfel]

brave of john to do a FTP on video and let the world see.. Last time I did one, was the last one I ever did. It was much too painful and I felt aweful at the end. John needed to go harder and show his pain face like lasty

[@SwedishHouseFifa]

Deffo gonna do a FTP test soon!

[@pope406]

Would love to know the FTP 20 of the other presentators :-D

[@beigemaster]

roland H Rumour has it that Dan Lloyd's is around 550- what a boss!

[@ironmantooltime]

beigemaster86 was ;)

[@brandoncricket8257]

all the presenters should do a FTP test

[@TimothyFish]

I did an FTP test on Zwift. I was surprised to see that FTP changes the difficulty of their workouts.

[@rikkiola]

why would you be surprised? That's the point of power/FTP based workout zones. If your FTP changes, your training zone intensities change

[@aleksandervisignotus909]

for someone who has FTP near 200 WATTS warmup should be shorter and esier, because for pros is not even full warmup but for amateur it is real effort!

[@kajet666]

Good video. Simon might've added that your FTP on a trainer will tend to be lower than the one measured outside. (Also, that if you do the test on aerobars, you may score lower than if you keep your hands on the handlebars.) Then again, it's a basic video.

[@chuckfinley3542]

FWIW, I think that Matt has a voice that's just as chocolatey, although his laugh is more like popcorn.

[@selftaughtkh]

1. If I do the test indoor on turbo trainer, does the difficulty level of the trainer affect FTP result? If yes, how would I know what level I should choose to conduct my FTP test? 2. Will the result of FTP test done indoor be different from the result of FTP test done outdoor?

[@VaibhavTipnis]

Lol, massive sandbagging by John there. He is able to talk at the end of the test. I did my first ever ftp test yesterday, and wasn't able to talk for 1 min after that even though u didn't go full deep.

[@TimpBizkit]

There's no way these are putting out lower sustained powers than me when they're doing it all the time. I mean 200 watts is enough to give me a workout (a decent club ride pace) but I don't feel like I'm about to burst.

[@loachy06]

Ftp test = tough. I did 20 min one on zwift last week spur of the moment. 303 w 4.52wKg. Improvement of 20 w from November.

[@ericklou]

FTP stand for Feel The Pain

[@M9IN0G]

Why not use a step-test to get an indication for FTP?

[@BradleyTemperley]

You should record your HR too so that you measure your FTHR as well as FTP. I don't have a power meter on my outdoor bikes, but I always have a HR strap.

[@Daveyboyroy]

Is there an optimal gear / cadence for testing your FTP? Or does it not matter? Thanks for all the videos!

[@Bunnyjunior68]

Isn't Johnny's saddle too low ?

[@chrisogrady28]

Definitely

[@Th30z]

nice bike! next up Canyon AL vs CF?

[@colmcq]

Did mine twice at Roehampton uni, first test failed for various reasons. Pain.

[@leehargreaves7473]

I can just about gasp the words, "F***ing Hell....F***ing Hell....F***ing Hell...." after a 20 min FTP test. I can't actually do anything for about 10 minutes after. I would say that minutes 11 to 17 are the hardest, longest, desperately painful, 6 minutes of my life. I'm never sure I'm going to make it until I get to 3 minutes to go then I'm OK and can dig in for the home stretch. If you can "sprint" for the final 60 seconds then you probably got it wrong by a few Watts on average. Fantastic feeling when its over though.

[@m93sek]

C'mon he didn't go deep. It looked more like a usual trainer work out....

[@harmanhead1]

When I do my ftp I can hardly hold on to reality. Think john needed to go deeper. Trainerroad is great though. I went from 180 to 320 sticking to their program. After a xmas rest I'm down to 254 though, but I'll be back. It's virtual power on my jetblack whisper drive though so I'm thinking it's not accurate watts, but gains is gains.

[@OscarLopez-jc7vj]

So it won’t matter if I do the whole test on the smallest chainring, like if I have 52x36

[@mrlewis152]

I am sure that if you did an ftp test at the same time as another person/people you would significantly improve your ftp. However, only useful if you then always train with other people. Could make a difference to chaingang work etc. Research shows that just having another rider on the track at the same time when completing a pursuit - not drafting - just riding at the same time on the opposite side of the track improves your 4km time. How about a GCN does science on the power of peer pressure on performance!!

[@andrewwhite1576]

Don't use zwift if your W/kg is higher than 6. They will kick you out of the standings.

[@RubyRuby210]

Only one. Bike wasn't set up on the trainer correctly so knees were in agony throughout, no fan, no water, overdressed, and miffed when it didn't stop after 20 minutes. Collapsed before the end. Think my FTP is about 5. Should have watched this video before taking it.

[@MrPll577]

@gcn guys what are your ftps?

[@andychen1986]

Can i do an FTP test outdoors? I don't have an indoor trainer but i do have rollers. I'm thinking the only reason for an FTP test indoor is to remove all the variable from outdoor to get a much more accurate reading but wouldn't it be better to actually run outdoors for real time, and active stats?

[@gregdumanoir7735]

Is Jon going to use TrainerRoad during his training? Or just used it to get the FTP?

[@ethansloss6854]

So if I set my mental target as 400 watts I'll be able to hold it?

[@HeathyRoidz]

Ethan Sloss yeah, for a minute

[@pauldegrandis]

Now we just need a mash-up of Lasty's suffer face and John's suffer face

[@Cirkygolfer86]

@Global Cycling Network What's an TFP test? As noted in the Poll?

[@paulthomson7255]

There is a lot of information out there on how to work out your FTP, but a lot less on how to use it to train. What's a good starting place for working out a training plan once I know my FTP?

[@joostdemoor138]

Hopefully John will see some steep improvement in his FTP. Otherwise that Haute Route will be a suffer fest.

[@johannesduenser]

Joost de Moor true indeed! we don't know his weight but still, racing 100+km in the mountains on several days back-to-back will be catastrophical with this FTP...

[@jeremysweeten2792]

Negative. FTP is a personal benchmark. He's not racing the Haute, he's endurance riding. His fitness is way more important that an FTP #. Don't be a douche and obsess over an FTP #. FTP is relative to body size, weight and fitness. One # does not make a man.

[@SuperOCHomes]

Jeremy Sweeten not so fast. The eye test tells you he's at least 170# (78kg), many climbs are over an hour long on multiple days with gradiants between 6-12%. Don't you need minimum W/kg to go up 12% on multiple occasions or, are you suggesting, it's how much fight is in the dog, that matters?

[@fatbloaterdave]

Well it also depends how fast you want to go up, you are right you need a minimum but your minimum for a 34x32 gearing is a lot less than 39x28.

[@johannesduenser]

and what is "fitness"? ... how hard you can pedal for a prolonged amount of time? back to ftp again ;) one number does not make a man but you can quantify this ominous "fitness" pretty well with this one ;) ... other factors are also important of course (eg. how well he recovers) but this one number has to be there for everything else to matter!

[@magorbarocz2196]

What do you think, how accurate is the estimated power data on strava? I don't have a Power meter and I'm curious how much my ftp could be.

[@Csapi007]

FTP is just a pretty number to throw around. FTP/weight is the interesting number. I reckon he must be around 70kg, in which case he's going to strugle on a Haute Route event with 3W/kg. So start training mate!

[@SuperOCHomes]

Zsolt Csapó 70kg you kind man, 77kg too high?

[@vicofischer]

Zsolt Csapó what would be a good ratio? is 4w/kg really good or 4.5 or what is the number that the pros are at?

[@kchapdaily]

It was said Lance was around 7 or higher during his TDF wins. I think if i remember right Froome is between 6 and 6.5. If you are above 5 you are fast (CAT 1 in the US)

[@vicofischer]

Kevin Chapman thank you👌 I found a table where all the categories are listed with their respective range of W/kg

[@nonfictionone]

yeah in training they were aiming to be able to maintain 6.7w/kg. Do that and you're a potential tour winner.

[@BobBob-uv9fq]

I’m 375 yrs and my ftp is 356 ,is this good?

[@yas96225]

If you're not able to hurt yourself and dig really deep, then you end up at 207W after 4 years of riding. I'm twice the age, similar weight probably and I got to 320W after 4 years. But for sure I'm not smiling into the camera after an FTP test or a hard workout. It's more likely that I vomit over the handlebar, lose consciousness, fall of the bike and drown in my own sweat.

[@alexandreb4500]

295w ftp for 63kg with 2years of cycling

[@Evan-nk6yq]

His ftp is 207? That seems a little low for a road rider of his age, fitness, and build. Mine is 300 and im 14...

[@alex_smallet]

The fan is way too little. I suggest a fan with at least 40 cm blades diameter and 60W power.

[@northman77]

Ho god i'm not in shape, got a power meter 2 days ago and make a medium ride at 205 watts...

[@radiostation6366]

And Andre Greipel is sitting here with an ftp of 435w