I Took An FTP Test After 365+ Days Of Training

[@philadams9254]

For most people, FTP is closer to 92% of their 20 minute power. If you want to use the 95% figure, it must be after doing a 5 minute all-out effort with 5 minutes of recovery. That's the "gold standard" as described by Hunter Allen and Dr Andrew Coggan in their book. The best way to know your ratio is to do a full 60 minute test a couple of days after your 20 minute and you'll know how they compare for the future (the relationship doesn't change much)

[@philadams9254]

@@dpcater Agreed. At the end of the day, "Training is Testing and Testing is Training" - Dr. Andy Coggan If you're going to do any form of testing, might as well make it a decent training session too. 60 minutes all-out is one of the best for your FTP. Much more than 20 minutes

[@imxtramin]

Awesome content man! A couple of comments: 1. Sounds like you didn't do a 5 min all-out effort before the test. Given how anaerobic you are and testing protocol that favored anaerobic capacity, I would just take 88-90% of that 20min power and use that as FTP. Which places you at whopping 360-370 watts, insane numbers bro! 2. FTP is not really a 1 hour power. Our bodies and physiology do not have a stopwatch. FTP is a power at a Maximal Lactate Steady State (MLSS). It's an exercise intensity at which the blood lactate concentration remains stable over time. Most people can only hold their FTP for 30-40 minutes, but well trained athletes can do it for 70-80+ minutes. Which is why Coggan said "approximately 1 hour". You're a beast, best of luck in the upcoming races!

[@madrx2]

I'm sitting at 419W @ 20Min but weigh a hefty 92kg. Starting a training plan, hopefully give it another go in a few months and see what happens.

[@00100Matt]

Big power, big dog! But... you need a new heart rate monitor

[@Dustydayzz]

i thought im seeing things lol

[@pmcmpc]

Think it came from Walmart ... that HR data is total junk. Get a Polar H10.

[@bentaylor2607]

Hey EJ! Great video. Would love to see a more in depth discussion about any nutrition, strength training, recovery etc. tips you’ve learned since starting your cycling journey. Basically stuff that you focus on while off the bike. Thanks!

[@Ejstrainingcamp]

Happy to do that! Thank you for the suggestion!

[@TheAWallace1212]

He eats waffles everyday lol 🙄

[@Naah732]

I don't think there's much strength training with natural 1800w sprint

[@alanleclair1]

Really great growth EJ! Congrats on 5w/k! Keep up the good work!

[@officialdigitalnomadlifestyle]

411 congratulations man, that’s bad ass

[@maksimmaksimka7652]

Now it’s time for the ramp test 👍 it would be interesting

[@brasso9393]

HR is sus AF,must be spoiled or something. Most World Tour pros pushing that power have way higher HR.

[@Wikato]

Pretty good numbers mate after 365d without. 2 weeks ago i made it to a new FTP of 301w.

[@antoniograca5659]

I want that power meter checked! Nuclear numbers🌋

[@Ejstrainingcamp]

😳

[@JNorth87]

Better to check the bathroom scale. Lol.

[@Joshua-rp3tm]

I’m a very new rider, like first time ever and I would like you to make the video explaining what it all is, zones,ftp etc… and all that relates to your racing too, would be very helpful….also what more u do for training like strength and nutrition and more..would also like a bike check and all ur equpiement and why…. Been watching since the beginning of the couch to crit days, been loving ur progress

[@Ejstrainingcamp]

Happy to! Thanks for the feedback!

[@ChristianHamilton-qw1tu]

Don’t listen to this clown. He knows nothing about cycling. He is an arrogant

[@sambailey-fr6yq]

Way to go EJ! Hard work Is showing

[@tommacz9088]

Great content, amazing numbers, I’m surprised you have no shout outs to JL. Keep rising!

[@TBarsss]

Agreed

[@ChristianHamilton-qw1tu]

EJ deleted his comment 😂😂 typical of you! Grow up and recognize who brought you into cycling and gave you everything from 0.

[@Ejstrainingcamp]

Thanks for the support. Jeff and I split ways for a reason. Thankful for the content we made together, but I’m happy to move forward with what I have going on here! I have an awesome group of people surrounding me now and prefer to tell stories about them.

[@Ejstrainingcamp]

Sorry! I was trying to edit the comment but I accidentally deleted it 😂 I appreciate what Jeff and I did together, but don’t really agree that he brought me into this with 0 return. I paid my dues to him by building out that full Masterclass for him. Producing, writing, and editing his content. Again, I appreciate what we did together, but am excited to move on.

[@ChristianHamilton-qw1tu]

@@Ejstrainingcampclearly you haven’t move on 🤣 it hurts you

[@fatbloaterdave]

Did you do the 5 min effort proceeding the 20 min effort as is specified in the test protocol?

[@shyambhai2365]

Thankyou❤️EJ❤ for providing informative videos 👍

[@Karollenart]

Grats on your progress. Btw. are you doing strenght training as well?

[@Ejstrainingcamp]

I am on and off haha. I’d like to more, but it’s something I neglect when I get busy.

[@Karollenart]

@@Ejstrainingcamp I see. So, even with inconsistent strenght training you have made such big improvements... This should give hope to all of us :)

[@sigfreed11]

As you alluded to, FTP tests are just to define zones and benchmark progress. Consistency is much more important than accuracy in order to understand trends. You can always apply fudge factors from any duration test to find your zones, but keeping it consistent is the only way to understand those fudges

[@MichaelWilliams-iv6dj]

Those are great numbers for only a year of serious training. You should be a machine next spring

[@joshuahoover]

I've heard (and experienced) different FTPs indoor vs outdoor. Would be curious to see a video on that. My outdoor FTP is higher. I've heard the same from others. Curious if that's the case for others 🤔

[@Ejstrainingcamp]

Definitely higher outside for me as well 👌

[@redkeyspoke]

Could be a matter of cooling, if you don't have massive airflow riding indoors. That, and the relatively low cadence makes me think EJ could do better on a climb that is less steep.

[@madrx2]

I'm 373W Inside, outside 401W

[@robertjmillerma1059]

Fantastic result, EJ 👍

[@Ejstrainingcamp]

Thank you!!!

[@obikedog]

20 minute is definitely better than 8, 10, 12, etc. but the actual "gold standard" is an hour (but I get your point!) 20 is inarguably the standard for FTP testing. Even TP used my best twenty minute power over the unadulterated hour avg (which somehow was higher by a few watts.) Most people forget this or don't emphasize it but to do the test as Dr Coggin designed and make that 95% calculation accurate, it's important to do some hard efforts before to properly stress the system. Finally, I'm glad you mentioned the actual W/kg! The raw power is a nice-to-know, but it's meaningless on its own. We don't need to know anyone's weight with W/kg and it compares across riders and time.

[@danielsiapin]

It’s not the standard? But it is the standard!?!?

[@ooitzeyang]

It's from Hunter Allen. Dr Andy Coggan has never advocated any form of 20 minute tests.

[@obikedog]

@@ooitzeyang You might be right. I have their book and never can remember exactly which did what. Thanks for clarifying. Regardless of who it was my point stands however.

[@obikedog]

@@danielsiapin You're going to nit pick like this and you miss "gold standard" vs "standard"??? 😂

[@landonenns]

Epic stuff boss, keep it up

[@Ejstrainingcamp]

Thank you!

[@sigfreed11]

6:11 James Nestor in his book “Breath” referenced a scientific study that found pure nose breathers had vastly improved performance. Is that something you’ve ever considered training?

[@ColeTrain_0]

Hell yeah dude! 🤙🏾

[@reid3737]

That's a crazy low threshold heart rate! What's your Z2 heart rate, like 115 bpm?!

[@bartp.3509]

That HR though,so low 😮

[@syctris8742]

This is also what stuck out to me....

[@hauvo1035]

@@syctris8742me too

[@MTBScotland]

I don't think it really matters that much which FTP test you do as long as you use the same one to see the effect of your training. I prefer the ramp test as it better for repeatability. I always set my FTP below the number I get as I've never been able to get close to the FTP number for an hour. Really the only proper way to set your zones is a lactate test and VO2 measurement.

[@tamp4x]

So to validate these watts, you should be able to do a 20km time trial on a road bike in just under 27 minutes

[@hucklejoko4838]

or a better one that kolie from empirical cycling is championing for is a 35-40min test at those wattage and to exhaustion

[@arechigaa3]

No way the HR monitor was working… you don’t huff and puff that hard sitting at 140 bpm😂

[@disloyalyou5455]

How is ur hartrate 136 after 14 min all out

[@madrx2]

Cooked HRM

[@MitchBoyer]

BRO.

[@Ejstrainingcamp]

BRO 😎

[@matkrek]

New HRM needed

[@GravelRacer1]

Dude, according to your heart rate, you're still in Zone 2.

[@tt-tk9076]

never left baby 🤙

[@Needs-Caffeine]

You’re killin it dude!! Cover your nutrition(s) in a high end video I think it would do well. Also props to your coach!

[@sambodiford6392]

This might be a dumb question, but how was your heart rate so low on this effort? (I know it varies from person to person, but 141 still seems so low to me)

[@reflectionsdetail]

I would have thought you would have had a new FTP after the Tucson races, I find I get my "best" FTP measure during races. ALSO how much does Tyler say to take off for very 1000ft of elevation? I live near 5000 and so my FTP is different here than at sea level

[@MichaelWilliams-iv6dj]

7% is a decent guess for adjusting 5000ft to sea level

[@Sacky13]

Rpm only 141 in your max efforts? You have EPO to the Ear bro

[@RidingBikes07]

What the f*ck are you on about bro. “RPM ONLY 141 ☝️🤓”. You know what RPM is, right?

[@Sacky13]

Bpm sorry its heart rate bpm​@@RidingBikes07

[@HowlingFantods]

I weigh 180 lbs, 6 ft 4, FTP of 415, Watts per KG of 5.3. My training consists of riding my wifes Peloton 3-4 times a week.

[@tristanm8250]

Okay but what training did you do to get to that FTP in the first place?

[@HowlingFantods]

​@@tristanm8250 I ran track in high school (4:30 1600, 9:45 3200) and played some tennis after college. Im now 30 and hadn't ran or done endurance training until the Peloton. I think the track had a significant impact in my ability to improve quickly.

[@tristanm8250]

@@HowlingFantods "Muscle memory" is definitely a thing, although it's more common to see people regain high levels of strength and anaerobic fitness in a short period of time.

[@helloiamrain]

jeah the heartrates are kinda sus 👀 Crazy W tho!

[@АнтонАлексеенко_044]

FTP was never 20min*0.95, there is a strict testing protocol with anaerobic exhaustion effort before doing the 20 min test. You can overestimate that FTP of yours by quite a few Watts and it can bite you in the arse if you will be forced to do 10 minutes threshold intervals with overestimated FTP. 10 min at VO2max instead of threshold is brutal, you don't want it. Stick to the protocol, FTP is aerobic performance test. It can boost your ego by doing it the easy way around, but it can burn you in the end.

[@TehRubberMoose]

Not saying you're wrong, but TrainingPeaks says you can do 20*.95. Anecdotally it's what I've seen in other online trainers as well and on KZbin. I think I've only see the effort before the test once, and that was during a scientific lab test.

[@АнтонАлексеенко_044]

@@TehRubberMoose When in doubt - trust scientists and their lab test protocols, not influencers

[@TehRubberMoose]

@@АнтонАлексеенко_044 TrainingPeaks is/has scientists... and now that I've had time to think, I believe the lab test that I saw was on GCN, who are influencers.

[@louiehan4309]

​@user-qy8ph8tf3d Training peaks isn't an influencer mate. It's pretty much of a guideline used for some time now. It is to have a sense on FTP. Of course for amateur's it can't be 0.95 it's pretty much of a pro's standard. But if you know your zone is it really much of a issue to pick it out? And I know the zones provided based on the 20minute test number is painful, but it's doable. For me ramp test gave even more overestimated numbers, so I don't it's something to call out wrong, does it really boost your ego? Nah,,,

[@louiehan4309]

More issue is on his test is actually missing out prior 5 minute burn before measurement. I think that could cause some serious overestimation.

Nice dudeee 🎉

[@samdeluca1334]

Those are some sus numbers for only a years training😂😂😂 but fair play to you 👏

[@livehealthy9858]

what basic training youll perfer to increase ftp?

[@WayneCouyon]

And what's your exhaust time? Why not do a 60 min test? :) Edit: are those heart rate numbers correct? Sub 140 when pushing threshold? That's just brilliant.

[@Ejstrainingcamp]

Because I want to walk after 😂

[@redkeyspoke]

Is an hour test really more draining? I would think it can be tougher mentally, and finding a suitable climb/road considerably harder, but from my experience with rowing, a 2k (6-7 minute effort) takes way more out of me than a 6k (~21 minutes). Not sure if the 'curve' doubles back at some point. 20 minutes is definitely easier to fit in, though.

[@fraserherman8754]

Great numbers but suspicious HR data. Now I want to see a 390W 1 hour effort 🥵

[@alsherdu]

I feel like my ftp is so much lower than what im think im capable of… not sure why that is. I have an ftp of 202 my weight is 80 kg. And im 22 years old. Maybe pacing problem? Im not sure how to get better. I do about 2-4 hours ride a week.

[@beetroot6591]

then all you have to do is ride more. ride more get faster. simple as that. you can see really good improvements if you jump from 2-4 to around 8-10 if you have the time ofc. everyone is capable of better numbers!

[@elonif4125]

Yeah, 2-4 hours is not enough time to really get better. It's great for your overall health and also leaves you more time for other things so if you just cycle a bit for fun then keep doing what you are doing. If you want to really get better however, then you have to simply ride more. Maybe do one very long ride on the weekends (5-6 hours)?

[@Silidons91]

I don't like watching FTP vids because I know I'm not made to have a high FTP haha. My best was like 300w and I've been cycling 4 years now (I'm 32). But I just do it to ride. Probably has a lot to do with working 50/60 hour weeks most weeks and sleeping like 5-6 hours a day...haha

[@elonif4125]

Mate, 300 Watts is a great FTP. Depending on your weight, you can get a very good places in amateur races

[@mohanadbasuoni6191]

HOLY SHIT, Holding 420w at 138 hr should be illegal bro lol

[@SorinP31]

Something does not add up! Pro watt numbers on z2-z3 hr!

[@Ejstrainingcamp]

I had quite a bit of fatigue from training going into it. Also, my heart rate is naturally pretty low. Happy to make a video about that too. I don’t really have answers as to why, but I can do some digging as to why it’s low.

[@lairdgallagher3620]

@@Ejstrainingcamp yeah I was wondering if your HR monitor might have had some issues though because I peeked over to the full length vid and you peak at like 162bpm around 15 minutes but then it slides back down under 150 towards the end...not really what you'd expect. Be cool if you could go deep on your HR stats though. People like Lionel Sanders also have naturally very low HR, similar to yours. But maybe the strap did get kind of out of wack?

[@davelatourette9604]

EJ, your HR is “low” because of the fatigue you are carrying, be careful Big Dog! 👊

[@mohanadbasuoni6191]

@@Ejstrainingcamp WAIT! That HR data was yours? LoL I though it was Tyler's

[@itsok2023]

I don’t think people understand that you were trying to show apples to apples. Regardless of where your true FTP is, you were trying to show progress from year to next year. And your rate of improvement is incredible and reserved for awesome genetics and fast responders. You found your sport. But while you may be talented, you put in major work in that year which hopefully can show people this is a sport that rewards hard work no matter where you fall with genetics.

[@Loconoloquisimo]

Definitely need an HRM or take some rest, bro.

[@Southerncyclist]

Beast 😎

[@henrydot6898]

Nice EJ! Only one thing to add is that the "offical" 20 min test involves a 5 min all out effort and rest before you do the 20 min test to simulate a bit of fatigue.

[@tadziu2400]

💀💀💀 what is your vo2max?

[@dxplosiv1]

Is uphill the way to go for FTP tests?

[@Ejstrainingcamp]

It’s much easier haha

[@darrellstyner0001]

It's very hard to hold that kind of power without the resistance of riding uphill. You don't want max cadence to be the limiting factor.

[@ryanengstrom5038]

So what type of training allowed for the repeatability?

[@andrewliles7054]

It’s all on Strava

[@JonathanHair]

There are pros with FTPs lower than this. You are not a small guy, but I also imagine pros with lower W/kg than you too.

[@imxtramin]

Pros have 6 w/kg and above. And they can repeat their max efforts at the end of a hard 5-6 hours race. You cannot ride in the World Tour with lesser numbers.

[@JonathanHair]

@@imxtramin the BEST do. FTP over 6W/kg is winning climbing stages at world tour. I didn't say the best. I just said "pro". Plenty of pros with comparable numbers, ftp wise. Of course FTP isn't the whole story, but that wasn't my point.

[@andrew428]

I see tyler williams!

[@andrew428]

he's pro af I raced against him pre tbi!

[@Skaughtto]

Suppressed heart rate during hard efforts is a sign of overtraining 😢 I'm sure you'll keep an eye on it and report back.

[@toranmacleod]

Any interest in helping a local guy train over the next year to see if your improvements can translate to me? 😊

[@MsPietpaaltjes]

The real ftp test is ofcourse one hour. However this is mostly done by the pros since most amateurs dont wanna suffer that long 😂. Also the 95% is to high its more between 88 / 92%

[@drym3943]

The 95% depends on the rider. It's pretty accurate for me. Do pros really do FTP tests. They probably only do lab testing. Why would you do a FTP test when you can actually measure your physio markers in a lab ?

[@MsPietpaaltjes]

@@drym3943 95% of the 20minute power is for the more experienced riders who dont fatique fast. It is possible but very though.

[@breaklessbeauty679]

Cool but what’s the w/kg

[@darrellstyner0001]

5.1. He talked about it.

[@sigfreed11]

I’d be interested in a power zone/FTP deep dive video. I think analyzing a collection of your all-out efforts (likely races or really hard training sessions) with an “AI” tool may be more useful than an FTP test. FTP tests are just a snapshot in time, whereas looking at a body of data from all out efforts would give a much more well rounded analysis of your zones?

[@JNorth87]

Wild to go out here telling people that your FTP is the amount of watts you can do in an hour. Your one hour power influenced by so many other things. FTP alone completely useless. Might as well go around feeling important telling people how many miles per week you can ride.

[@cyclonasaurusrex1525]

I’m worn out.

[@elijahauer]

That heart rate chillin at 135 bpm. ABSOLUTE BEAST

[@laniernelson1019]

Please put mph instead of kmph on the videos.

[@JFomo]

5w/kg is heaps.

[@Sosa63745]

first !

[@Ejstrainingcamp]

Legend!

[@nicksteel877]

Hr monitor bro ? Simple stuff completely made this video garbage

[@luka4044]

Mine was 370 w at 63 kg at 18 years old