How To Do An FTP Test To Measure Your Cycling Fitness

[@davegearing2707]

Pick a test. Ramp, 20 minutes or 60 minutes. Do the same one whenever you want to know your FTP. Then ignore the number itself but you'll be able to gauge whether your improving or not

[@marianneoelund2940]

As I'm into retirement now, I no longer believe in working as hard as I can for 20 minutes. I want to enjoy my cycling, not suffer through it. I measure progress by the power that I can comfortably maintain on longer hill climbs - meaning my muscles aren't burning or failing and I'm not near breathing as hard as I can. That figure has been improving, so that's all I need to be satisfied with my fitness.

[@indjke]

100% agree, maximal tests are WAY TOO overrated, you can just ride the same climb with the same sub-maximal comfortably hard RPE or HR and track your progress by comparing watts/time, just as you said.

[@festerofest4374]

Same here.... and when I notice I can climb my regular hills in a harder gear than before, I know I've been putting in some effort and improving my fitness. I also have some regular rides that I time (race) myself against.

[@philadams9254]

0.95 overestimates FTP for most people. That number was suggested by Hunter Allen in his book but only after a *maximum* *5* *minute* test to deplete anaerobic capacity. 0.92 is more realistic but everyone varies. To find out the exact number, do a 20 and 60 minute test within a week of each other to know for sure.

[@squngy0]

More over, this test was designed for well trained endurance athletes, who are likelier to have a 20min max power closer to their FTP in the first place compered to sprinters or beginners. The only for sure accurate way to find out 60min max power is to do a 60min test... Otherwise, the test either over estimates or underestimates depending on your specific balance of aerobic capacity vs anaerobic capacity. (but after you have both the 20min max and the 60min max, you can use one to get a good estimate for the other) Also, FTP is not technically the same thing as 60min max power, though for convenience it is often used interchangeably. Depending on the person and their training, they might be able to hold their FTP between roughly 45-80min. The human body is not magically tuned to remove a certain level of lactate for exactly 60min, both the amount AND the duration will vary.

[@philadams9254]

​@@squngy0 Yes, 60 minutes is the gold standard for 60 min max power. Not everyone wants to do it though. For most people, the differences between 45 and 80 minute power will only be 2-3% in my experience, so it's not totally crucial to get it nailed, especially when you realize that the real lactate threshold is about 5% below FTP anyway. 60 minutes is a good balance point where you can see real progress while knowing it's long enough to be a reliable number, not too influenced by any anaerobic power fluctuations.

[@squngy0]

@@philadams9254 Yes. I just thought it might be good for people to know a bit more about this stuff. As for the %, you get a few % off from the test, a few % from the power meter, a few % from daily fluctuations in your condition... It adds up quick if you are aiming for a zone that's only 10% wide in the first place. I'm by no means an expert at any of this, but some people are saying it might be best to use the test as a starting point and then try to train your self to feel your FTP (and other zones) by RPE instead of watts. Which makes sense and appeals to me, but again, I am no expert.

[@gerrysecure5874]

​​@@squngy0The definition of FTP is the max average 60min power. It is NOT lactate steady state. Saying some can hold FTP only for 40min is just a display of non understanding of various definitions and stems from badly executed P(20m) x 0.95 calculations.

[@gerrysecure5874]

​​​​​@@philadams9254I agree with the first part, but doubling the time reduces the max power by around 6-10%. Saying power 40-80min varies by 2-3% shows you have not a thorough understanding of the topic. Then you are right again that FTP is slightly above lactate threshold, because in a 60min time trial your blood lactate will rise slowly but steadily.

[@shellypalumbo5297]

Manon, you have read my mind. I purchased a 105 stages power meter for my canyon Endurace. I’m a long distance Endurance roadie and working within my FTP would be a huge advantage when pacing my century + cycling tours. This vid is perfect to provide me the info I needed to find my FTP. I’m especially interested is the road method since this this is what I ♥️. Thanks so much 🥰 I’ll let you know how this works out….

[@bearirving7002]

I'd be knackered after Manon's warm up!!!

[@davidblunt5149]

Ah yes, the File Transfer Protocol test

[@vincentschauer]

I heard the pros even add a „s“ to the beginning…. ;-)

[@JoopLammerts]

Or at the end @c3ent 🤣

[@BTcycle]

.jpg or .pdf?

[@cocoman620]

Hahaha

[@vivynrekha5680]

😂😂

[@ljadf]

I've never had a good answer to the question,'When does a warm-up turn into fatigue?' I often find step warm-ups and all out efforts massively fatigue my legs, and somewhat my long-term cardiovascular energy.

[@colincampbell8311]

There is a difference between “peddling” and “pedaling”. Two or three minutes of hard peddling, and you may succeed in selling something to someone! 4:46

[@remkooudeelferink3017]

Best way to determine it accurately is first doing a ramp test. Use that ftp number to do a 20 min test but add 10%!! For example if a ramptest gives you a ftp of 200W, a week later do a 20 minute test and try to pace around 220W for 20 minutes. Did not die at the end? Increase it by 5% each time. Going blank in a 20 minute test you will usually going to hard in the first 10 minutes. After 3-4 ftp tests your Numbers will be very accurate.

[@eddiewards123]

I like the sound of this methodology. Seems pretty logical

[@andrewclarke5741]

Always good to see your videos Manon. The percentages quoted for zones are different from those used in Training Peaks or recommended by Hunter Allen. I use Endurance 56-76%, Tempo 76-88%, Sweetspot 88-95%, Threshold 91-106%, Vo2 Max 106-121^ AC 121-150% Has the current thinking moved on?

[@gcn]

How do you test your cycling fitness? 🚴

[@b145701s]

By having fun

[@RoyalDudeness]

I lie to myself and add 50 watts to Ollie's FTP

[@Olivbnx]

Sufferfest 4DP. Mentally and physically challenging ^^

[@acegard7801]

Ramped ftp test

[@Bobthepragmatist]

Wahoo 4DP

[@Gamebreaker08]

I'm a simple man, I see Manon, I hit like!

[@jameslee-pevenhull5087]

The "Warm up" is to dilate the pulmonary and capillary vascular systems, ie get your lungs open and the blood flowing. The FTP Protocol is at TrainerRoad, devised by Hunter Allen. In earlier days, it was an Ergonometer 'Hour of Power'. In 1966, NASA drew a chart of Power vs duration for Human effort on a bicycle. All YOU have to do is blast it for 20 mins and put your Watts value for 20 mins on the chart. Then project a line in Ratio to the 'Trained Athletes' line to see what is expected at 360 minutes duration. A six hour 100 km Audax rider would be expected to achieve around 180 Watts for 20 minutes. Audax riding is normally about 1/3 FTP.

[@JBuchmann]

Probably the easiest and least intimidating way to test FTP is the Zwift "ramp" test. May not be the most accurate, but you'll only be in pain for a few minutes.

[@gerrysecure5874]

Getting the wrong result twice as fast is infinitely slower. What you can do is a proper FTP Test (60min or Monod Scherrer 5/20), then do the Zwift test and determine your personal downscale factor. From now on you can do quick tests using Zwift to track progress and only retest once or twice per year proper.

[@JBuchmann]

@@gerrysecure5874 I think long (60 or even 20 min) FTP tests "can" be inaccurate also if you aren't able to pace yourself well. You could be intentionally be holding back for the first half just so you can get to the end. Then only at the finish you may think to yourself that you could have gone harder the first half. But yeah, if you can do proper pacing, that would be more accurate. But ramp tests could be a good way to see if you're getting stronger over time, even if the FTP number is not exact. Kind of like a bad weight scale may not give you your right weight... but if it's consistent you can still use to to see if you are losing or gaining weight. :)

[@gerrysecure5874]

@@JBuchmann 1st, you can try 2-3 times to improve your pacing. Its good not only for testing 2nd science shows that starting first half slower gives better end result. It's called negative split. The likelihood and negative impact to overload in the first half is much higher than underpace. 3rd use ramptest to easily track progress is exactly what I said. However it is still pretty bad to determine ftp in the first place. Why do most people think there is a chance to get it right first time ? You need at least 2-3 tries to dial in correctly. I do 5min/20min test with Monod Scherrer calc. ~3 times per season. It works wonderfully. I have verified the values in time trials. Its accurate to less than 5W. In between I use Ramp Tests to track progress once per month usually one week after recovery week.

[@kaupo80]

There are many problems with this video. 1) don't strech before the test. Static streching prior to test is hindering your performance. Do a dynamic warm-up. 2) As mentioned here before, multiplying by 0.95 usually overestimates average Joe's FTP as many can hold about 20 minuts, but then may totally fade (while advanced cyclists fade at much smaller rate). 3) suggested zones have gaps between - what zone is 81-84% of FTP? If my FTP is 350W, then this gap is more than 10W. The next zone should start where the last one ended, but should we extend the lower zone to meet the higher zone or extend the higher zone towards the lower one? 4) there tends to be a shift in sustainable power when riding indoor vs outdoor. 5) if you test yourself in the same way (possibly each time overestimating your FTP), you still get a trend of your fitness. Big mistake many make is comparing your FTP with your mate's. You should track your own performance :)

[@gerrysecure5874]

No, simply 20min power x 0.95 does NOT give your FTP number. Only if you do a 5min all out before the 20min it gives an *estimation* of your FTP, which for most people is a few percent too high. 0.92 is a better factor for mere mortals. But if you do the 5min before you can use monod scherrer calculation to get a better estimate since it takes your personal fatigue factor into account.

[@LouieBaLLz]

I've had this debate with people before, should you sit throughout the test, or can you stand to get the last few watts from the test?

[@jonzylka9474]

How do you recommend ones progression as they test? Meaning, would you start with a lower resistance and high cadence and try e progress to a higher resistance? Just trying how to gauge things without giving too much too early.

[@grahamwynde1176]

I’m trying to follow a Garmin Training plan including a Fatness test…should I have the FTP setting on my Edge unit to record at 20 mins?

[@DamirUlovec]

Hmm, and where did the percentages between FTP zones go? Vanished?

[@melibaut]

Thanks for the video!

[@OldDavo1950]

Just done a FTP on FULGAZ and being 73 I am no watt monster. But have increased my FTP from 158 12months ago to 166 have no idea wether that is good bad or ho hum for my age. But wanted a base line for a program I am starting soon. When you keep seeing people who ride around at 260w at ease. It just makes me wonder.

[@alaefarmestatesllc]

I’d say 166 at ur age is damn good. Especially when u consider the average 73 year old ain’t tryna do an FTP test. Heck, loads of people don’t even reach ur age. So just being alive ur already winning. Add to that ur in pretty good shape from the sound of it. Better go buy lottery tickets lol

[@eddiewards123]

Got to remember that in real life riding, watts/kg take effect! That's the only value that becomes slightly comparable.

[@filippopogacar]

The Queen is back ❤

[@bikeanddogtripsvirtualcycling]

Manon - wearing more jewellery than B.A from The A Team 🤣😂 great to see you back

[@SymonSaysTV]

No matter the age we are it’s easy too fall for Manon. She’s just lovely! 💖

[@matthewblue7839]

Inferesting, but why not just use one of the Ramp ftp test? Seems to me many people will misjudge the effort they can sustain for 20 minutes and then not get the best data.

[@benoittheminerandgamer]

The 4DP test is the best! From Wahoo Systm! This test is very hard!

[@terrywalker7127]

I use the Wahoo SYSTM Half Monty or their 4DP test.

[@markcowell8096]

At our gym, the instructors do FTP tests every 6 weeks.....mostly using the 5 min method (80-100RPM, no standing, self-set Watts), with our particular brand of spin bike (Spivi) using 0.85% as the factor. What i've learnt is that the FTP "number" is not that important. What is useful however is the trend over a long time period and how that number compares as an end of ride overall FTP % depending on the particular ride profile. Using the same equipment under the same conditions also helps underpin a useful trend. On the road? Couldn't give a monkey's about my FTP......the hills don't care what my number is

[@superjimnz]

I find the FTP tests to be wildly variable (read inaccurate). Zwift ramp test seems to best match my outdoor performance, one of the other zwift tests has a stupidly difficult warmup that I can barely complete before the 20 effort begins. I've done a ramp test on a gym bike that gave me 215, when my actual 60 min best is 241, 20 min best is 288. Garmin is currently putting my FTP at 264 based on outdoor riding with power on both road and mtb.

[@krishnansrinivasan830]

Awesome video & Thanks :)

[@mec1]

Bring on Game Cycling Network. Can't wait for that game to be released. Great retro vibe.

[@Bradbajc]

5:35 What zone is 97%?

[@k1vd038]

The FitnessGram™ Pacer Test is a multistage aerobic capacity test that progressively gets more difficult as it continues. The 20 meter pacer test will begin in 30 seconds. Line up at the start. The running speed starts slowly, but gets faster each minute after you hear this signal. [beep] A single lap should be completed each time you hear this sound. [ding] Remember to run in a straight line, and run as long as possible. The second time you fail to complete a lap before the sound, your test is over. The test will begin on the word start. On your mark, get ready, start. The test you need to do, the F(g)PT test.

[@bigbikerjohn64]

I have a question regarding Zone 2 riding. I live in a very hilly location. In 30km; the ride has 700m of climbing. I try to stay in my zone 2 HR but sometimes it goes into zone 3. Q; does my feathering into Z3 "switch" my physiology into staying in Z3 for the next 30min even if my HR drops back into Z2 within 2mins from going into Z3? Thanks!

[@eddiewards123]

I think from videos I've seen about zone 2 there is a buffer period where you body adapts. Zone 2 is working at your mitochondria's optimum where it burns tougher to break down fats for energy. Once above Zone 2 into 3 the fat breakdown isn't fast enough to provide the energy so your body swaps to its glycogen stores. Doing so i believe is quick to switch into, however coming back down to zone 2 takes a while for your body to open up that fat burning engine in case the pace picks up again. However this is my understanding/recall from a few videos. I'm sure there's much more scientific stuff around, and lots and lots of videos on zone 2 training! It's hard to give definitive answers though without going through testing of your exhaled O2 and CO2 levels though. Because who knows how long each of our physiological switches take and we can't measure it directly in situ.

[@msi1985]

I don't have access to an indoor trainer but I do have a power meter and I ride outside... I typically average around 220 watts over the course of an hour ride, if I'm just writing to work I average around 240 watts over a 20 minute ride... This is typically zone 2 heart rate, still managed to have a conversation (100-130bpm) based on these numbers I'm guessing my FTP is somewhere between 200 and 220 I don't know... lol 😆

[@levmatta]

I have an outdoor long stretch of open road and the Bolt V2, but no power meter. Can it be done?

[@BC-wj8fx]

You can't get power numbers without a power meter. There are online estimators for power required to ride a certain speed but now that I have a power meter I realise how inaccurate these estimators are. Maybe indoors with no wind, but outdoors flat is never flat, and windless is never windless. The smallest bit of gradient or wind can throw the power far out.

[@acegard7801]

I think the real question is why does Manon like to hurt us?

[@michaelw7438]

Cycling through Belfast, I noted FTP was very popular 😳

[@johnwilliamson9453]

Very well explained for a rather difficult subject.

[@WarHammerWH]

Is FTP the same as lactate threshold?

[@DamirUlovec]

They are closely related, but not exactly the same. Lactate threshold is the point at which lactate begins to accumulate in the bloodstream at a faster rate than it can be flushed out. FTP is a measure of the maximum power output that an athlete can sustain for one hour (as explained here).

[@WarHammerWH]

@@DamirUlovec Thank you for the clarification.

[@CleatSurfer]

Still concerned about Manon. Yes she is in this video but it looks like it was filmed in the spring. Has her status at GCN changed?

[@briand8862]

Ramp test. Don't care that much. Just to get an idea of approximate zones when riding inside.

[@TaskunNikaol-t4j]

Robyn Lodge

[@GuidoPeters]

When talking about fitness and riding a bike we've seen in the last two days two pro-tour riders having a heart attack. How worrying is that for us amature riders. How should we cope with these kind of info. Besides of course having your fisical exams in day?

[@Tex735]

I HAAAAATE FTP tests.... Just brutal. 1 out of 10, do not recommend. LOL!!! I still do them, as per my training plan but I hate them all the same. I like your warmup plan better than mine though. Currently, I just do about 15 mins of low zone 2 with 4 or 5 VO2 efforts of about 15 seconds after that and then a final 3 mins rest at low Z2 and then off to the races...

[@TeKaMOTO]

3:12 As a cycling focused channel one would hope that you knew the difference between "peddling" and "pedaling/pedalling". “To peddle” is “to sell.” “To pedal” is “to push with the foot against a pedal.”

[@mlee6050]

You must peddle! Sell your soul into doing best you can

[@hughjanus7354]

We all knew they are a QVC of cycling and finally they decided to be honest about it (might be their first time ever).

[@chris1275cc]

I think that's what they call a "Freudian slip"

[@RefugioWyne-o1b]

Buckridge Mission

[@tonmtbcomic9066]

I’m confused how can you get 150% when the max is 100%

[@messifan1065]

100% means your functional threshold power, which you can sustain for 1 hour (in theory). Anything above 100% you can hold for less time. 100% doesn't mean your all out max power, that's why you can go higher

[@tomassanesson902]

Awesome

[@verzajr.2027]

When the intervals given in the zones done cover up all possible heart frequencies ….

[@jamespurchase4035]

The Fit-To-Pop test?

[@AraWhiters-b2i]

O'Keefe Roads

[@KarineRamil-o6s]

Schinner Cliff

[@danielgibson654]

If you want to maximise you test do it on the road, the cooling effect inside is nothing compared to outsider

[@MTBScotland]

FTP is pointless on its own. No way can I hold what my FTP is for one hour. I look at my power curve and see how my levels are changing over time. I use the number my garmin spits out for FTP to set my power zones. I've done the wahoo 4DP test a few times and it comes out within 1-2w if what garmin does.

[@BC-wj8fx]

"No way can I hold what my FTP is for one hour" then it's not your FTP! 🤣 (the 95% of 20 minutes doesn't "give" you your FTP, it estimates it. Your FTP is what you can literally do for an hour.)

[@M1Ck-23]

I was type just cycling without knowing about that thing 😅 just cycling for 60KM a 4 days then rest on 2 day then on sunday take cycling around 100KM.. i dont use any power meter just us a computer for see speed.. heart rate.. time.. distance i cycling thats it i thing But i always like watch GCN so can learn a few thing in cycling world

[@jaredlash5002]

Looks like you're missing a zone in the power zones. 110% to 130% of FTP is unaccounted for.

[@veganpotterthevegan]

Those are wattages that are impossible to hit so you skip them🙃

[@namedescription320]

Yep, it's obviously vo2max zone. Power above 130% is just pure anaerobic effort

[@C_Sachet22]

Hey @GCN team, in the second part, Manon talked about jumping into the real world and tackling a climb that lasts 10 to 15 minutes. After that, she suggested doing training and then going back to the same climb to check for improvements. Can my Garmin provide me with that information, or do I have to wait for a few weeks to measure my FTP in the field or real world?

[@overcookit1433]

My test is a hill-climb with specific intermediate times at certain measuring points, the first comes already after 8 minutes - 8 minutes is average, if I have got 7:45 or even less, it is very promising. In case its more, I can still hope for a roller coaster-condition - uphill rather slow, but downhill still quite fast, and on the flat still satisfactory. Unfortunately, it seems my legs are like worn out, like tyres or a chain that needs to be replaced, which is not to surprisingly, as it simply is seasons end. Going full gas four times a week ist not possible any more, now I have to spare some power for the weekend. As I now do some power-training via a Compex 4.0 three times a week, I have to do more easy rides on the remaining two days.

[@SusanJackson-x9z]

Margaret Track

[@treyquattro]

"Hard Peddling" is a bit of Freudian slip, GCN? I think you mean "Hard Pedaling" ;-)

[@notnecessary-yn9hp]

Hmmm, lactic acid. Exactly, what is that?

[@aragorn318]

something better than fatty acid.

[@daveamos63]

Pedalling, (not peddling), from a pedant...

[@DanTuber]

don't be so pedantic 😂

[@davidryan4053]

'PEDDLING' Come on GCN , please use your spell checker 😮

[@MrColnagoCLX]

Peddling Wahoo products

[@WillieCampbell-g2y]

Jeremie Trafficway

[@jimsonjohnson3761]

The swift ftp test really sucks. Takes forever warmup and the higher intensity warmup parts are ridiculous

[@superjimnz]

Exactly... it's a stupid test as the warmup is nearly impossible.

[@JustBrowsing777]

I'd have spent half my capacity after that warm up

[@MargaretBradley-n6c]

Thomas Mews

[@JameyCurtin-f2s]

Ransom Mountains

[@benedekbencegall9339]

I'm not an expert but doing such a hard test without monitoring your heart rate properly could be very dangerous. I'm not against these test, but please be careful and use common sense with your muscles in paralell.

[@Vinch22]

💯

[@yoyo54314]

There are other tests,this one in a little bit stupid,. Just warm up then let it go

[@kirkgallacher9144]

Why 20 minutes? Sorry, i may have missed something vital but don't know where...D'oooooooooooh.

[@stefjanssen56]

Don't test, just have fun

[@gcn]

Very true, Fun should always come first. Although for some testing is fun. Ride your bike in a style that you love 🙌

[@RebeccaSimons-p5x]

Bessie Groves

[@LT_PL]

I think testing ftp indoors is complete bs, not only posibly max hr will be limiting factor but also such synthetic envoirment doesnt really apply to real world. Finding strech of asphalt road for non stop 20mins ftp isnt that hard and if you think that may be not enough, cycling in upright position or having wider knobby tires can make test more viable on shorter roads. We are measuring power, not speed.

[@ThePalsta]

Erm, 5 zones? I thought there were 7 on the FTP scale.

[@namedescription320]

Depends on a scale. There are even models with only 3 zones. 6 and 7 are just the most common

[@ThePalsta]

@@namedescription320 fair enough. I've only come across the zones 1-7 model.

[@135john135]

What ever your number is your still way ahead of the couch potatos!

[@murokral]

I think its time to upload videos in 4k ? its 2023

[@hondasaurusrex6998]

Chicken2 strikes!

[@travistej]

You lost me at "lactic acid". Lactic acid is not a thing; it does not exist in the human body, and is a very dated concept.

[@erzhaider]

It very much does exist in the human body, as lactic acid is simply the conjugate base of lactate, which is directly formed by insufficient oxygen supply to the cells. It is mostly used as an umbrella term to mean both lactic acid (C3O3H3) as well as lactate (C3O3H2), because both can incur in the human body, lactate is simply the more energy-stable variant so it is disproportionatly more common (because it dissociates its acid group proton into the surrounding tissue, making lactate + H+). The only thing dated about the concept of lactic acid in the human body is the fact that it was (and still is by many) widely believed to be the cause of muscle soreness long after exersize, it is very much the cause for the burning feeling during exersize.

[@laurentitolledo1838]

why do I always see Manon as an 'AI character'....when she actually isn't....

[@mec1]

She might be an AI character. We just don't know! GCN Team: Tell us THE TRUTH! I haven't seen any obvious glitches yet. Imagine having Manon on the phone as an AI assistant... 'Hey, Manon... What is FTP?' 'FTP is the highest amount of power you, the athlete, can sustain for a one hour period.'

[@gianmario77g]

Really not interested on ftp… just pedalling up and down mountain

[@gcn]

That's cool. This is one of the best things about cycling, we can all find out home in this huge sport 🙌

[@starwilkinson8020]

So boring, I would rather just ride my bike and enjoy the experience.

[@gerard45gh]

😂

[@deadlift8551]

FTP is not a measure of fitness - it’s a number to set your training zones

[@hornetluca]

FTP is a 2015 thing 😂

[@6ft8incyclist]

Ha ha ha Joe Average cyclist does not need a Stuipid FTP Test.. EDDY Never had a FTP test.

[@Kamil_D.]

absolutely average Joe need to pass BTP test instead. Beers he can sustain for hours without collapsing

[@stevemead6862]

Manon is super hot on and off the bicycle

[@xtrailz]

That's because she just finished a FTP test. It's very physically demanding even on a cold day.