Hi Dylan, is it time to do an update to this video? TrainerRoad and Zwift now both recommend their ramp tests over the other tests, and even their two ramp tests have slightly different protocols (TrainerRoad ramps up slower, at least for me, and typically results in a lower estimate for me). I'd love to see what new evidence has come out in the past 2 years since this video!
It's mentioned in the 5th (graded test). However in my training I have done both 60 minutes (like 40km TT, or alpe du zwift race) and 20 minutes test (both Zwift and on the road) as I find actually it's easier for my knee than blasting extra high power in the ramp test. and I'm not a sprinter or hard hitter type. Good thing about these 2 tests are actually I feel I still left something in the tank and my real FTP always actually higher than test results. while you do ramp test - due to short test duration it's tend to overpredict actual FTP.
The best part about something like Trainer Road's ramp test method (Zwift has something equivalent, where power is increased every minute and then FTP is calculated as 75% of power of final completed minute) is that you don't have to plan so much rest in advance as you would for a regular 20 minute test and after the test, you can go do a regular ride. At least for me, I got nearly the same number by both methods. A 6th method could be using a critical power curve, for example on Strava
Generally I need something that is consistent. I need to be able to measure my FTP the same way each time that I do the test. With my busy work schedule, that really means doing the Trainer Road step-up FTP test on a trainer. I know the FTP numbers don't really apply to me on the road, but it gives me something that is consistent and repeatable. That helps me with training on the trainer through the winter. The tough part is finding time to do long-ish outdoor efforts so that I can track the correlation between my indoor trainer FTP and efforts that I'm able to do outdoors in real-world situations. That tends to take the form of doing repeated hard efforts as I progress with my trainer workouts and seeing where my power numbers fall. Your insights help! Thank you so much for doing these videos. They help me make the most of the training time that I have.
I'm a more anaerobic rider, and I learned that partly because I used to believe my FTP test results in :20 min tests and ramp tests using the standard multiplier. I learned to use a lower percentage for adjusting the raw results. It is encouraging to see larger numbers in FTP but each time I tested and got a higher FTP I found myself blowing up regularly in training, particularly in multi week sweet spot plans or on threshold workouts. This would set me back weeks each time. Learn your physical type first as a way to apply the percentage to the test results. I use the :20 * .9. my FTP is lower than I want but my threshold workouts are threshold rather than VO2.
I'm a fan of the 20 minute test if I can do it outside. I consider myself a pretty decent climber, so I find doing a ~20 minute climb does a good job representing my threshold. I've done the 2x8 minute before too - super hard! Recently, I've done a couple of step/graded tests - pedal 'til ya pop. I'm not so great at those. Really, just following a consistent protocol would probably be best so the test results are comparable.
Friel has a sort of graded, he calls FTP confirmation, and it's based on the LTHR. Very nice, not so demanding. I did this one cause I don't have a pm on my bike but just got a trainer which measures power, so I wanted to confirm what's the actual power for my already known threshold HR.
20 minute test is the sweetspot for me - not skewed too much by my relatively higher 2-5 minute power but not as physically and mentally taxing as the full hour for a part timer like me. I still have to multiply by closer to 0.90 as opposed to 0.95 to get what I think is an accurate FTP though (worked out from the, thankfully, rarer times I have gone flat out for 45 minutes to the full hour).
Something consistent each time and what makes sense to your event. Someone doing an sprint distance event or greater would likely benefit from the hour test more seeing as their event is closer to that length or beyond, and do it in aero bars or the position you will be racing in. If you're doing any races that are under 40 minutes, you may be best doing the 20 min test and multiply by .95 or .9 if you are generally more anaerobic.
I'm still on a quest to find an accurate way to keep my training levels up to date. I have been giving Xert a try for some time now. It operates on the idea that you don't have to perform any special fitness test. Instead, you just go out and "ride", and if you hit an effort that Xert "thinks" you shouldn't be able to do based on the data you've fed it previously, it will update your FTP (+ other metrics). This is great for some types of riders, I suspect mainly roadies, crit and cx racers. But that's not me. Fairly often, my Xert levels are too low, making my VO2 max intervals feel like threshold. So I have to do an interval workout on the trainer that's designed to make Xert reset my levels (i.e. - a FITNESS TEST - haha). The tried and true 20 minute FTP test and Trainerroad ramp test both feel accurate in my experience - i.e. subsequent workouts feel right and gains are made.
I’ve tried every single one of these testing methods over the years. The one I’m currently using and am finding to be both the easiest and the most accurate (surprisingly) is XERT. The algorithms they use to analyze your power/duration profile and model your FTP seem to be within 1-2 watts of the other more traditional tests I’ve done, and they require no testing protocol. It also gives you 3 other metrics... your maximal power, your MPA in kilojoules and your lower threshold power. So four numbers to guide your training zones, not just one. I just go out, and every 2-3 weeks hit a maximal effort (group ride, race, whatever). The algorithm does the math and adjusts all my numbers accordingly. The UI needs more work, but the fundamentals seem to be quite accurate!
Love your channel and your insights. You're very professional in your delivery, but if I may offer some constructive criticism on your production quality, your audio is much to "echoey". You need to find a room to record in that offers more sound dampening.
I hope this not a dumb question, Outdoors do the same protocols for a ramp test apply to HR threshold testing as I am not lucky enough to have a power meter
Yeah me too! I’d like to know which is the best form of a FTP test LOL? Dylan had so many and I’m sure there all good depending on the rider. TR’s FTP test is garbage. I’ve tried it a bunch of times and the numbers are going down. I do TT’s and my coach made me do two 10 mile TT races virtual using his video. It had 3 gradual climbs ( nothing crazy very basic)and my FTP shot up 42 points. ON my last TT race my FTP was 22 points higher from last year. So I think finding a uninterrupted road for 30 min or one hour would be the best or a virtual course made for finding FTP. But don’t dwell on it just do it again every 3 months. Thx Dylan
...my personal favorite is: take the watt-average of my 4 x 4 min intervals, which ich practice 2 - 3 times per month. these are my 117 % from FTP, so 327 : 1,17 = 280 W. Works quite well for me...
I am terrible at testing so I start with a ramp test on trainer road and then I fine tune (increase) the FTP setting until the workouts are sufficiently challenging for me.
So, beginner question: I have no idea where my FTP is. On the trainer I feel well challenged at around 145W (favero assioma uno), for shorter times also 170 or 220W is possible. What should I put as number for an FTP test to get it approx right?
I did the 20 min FTP test and it was pretty accurate as my Interval training saw my power only 2 watts higher than the FTP test though I will say my body gradually ramped up as even though I had 10 min warmup, my power increased the longer I rode and I hit my max in the last 3 minutes. Is that unusual? I am a 60 year old masters rider with arthritis in B knees and hips.
I’ve done a ramp test and now 3 FTP tests over the winter period, it’s been great seeing my numbers go up by just over a 10% improvement in 3 months, however this testing has always been done indoors on an SRM Ergometer or Wattbike, after testing I don’t feel like I could sit at my FTP power for 1 hour indoors, but perhaps I could do it outdoors?!
Do you have a power meter on the bike you ride outdoors? If so I'd do an outdoor test. If you can't hold your indoor FTP for an hour indoors that doesn't necessarily mean you could outdoors. It's more an indication that the test was flawed.
Hi Dylan. Long time follower from England. Interesting question. I can hold 260 w for one hour. I'd like to work out what my average wattage could be for a six & half hour ride. Any ideas to calculate this?
The graded test I am most familiar with is the ramp test - 25w increase from 200w every 1 minute until failure. I wouldn't say that kind of test is the easiest either mentally or physically as it is done to failure but at least it is over quick! I read somewhere that the 20 minute test is better for newer/less experienced riders and the ramp test is better for riders who are more experienced. I can't remember why and I can't find the reference now. Another method is using Strava Premium - it calculates your FTP for you on the power profile curve. Not sure how it does this but I suspect it is based on 20min normalized power, so if you have recent historic data where you have gone close to flat out for 20mins it might not be too far out. Always seems fairly accurate for me anyway (although I recognize that is a small sample size!)
@@DylanJohnsonCycling Xert also used to calculate your FTP from ride data, not sure if it still does or not as I cancelled my subscription once they started charging and recently they've been using the slogan FTP is dead so maybe they don't use it anymore. Personally I wish the community had embraced Critical Power (ie your 20minute power) rather than FTP and then developed zones around that. CP may not be so significant from an academic point of view but it is so much easier for most people to understand than 95% of your 20minute power. I've come across so many riders who think their FTP is what they can do in 20mins, some are even coached (not by me), so that was worrying. FTP appears to be a cautionary tale of what happens when academics and marketing mix :) I enjoyed the video btw, good presentation and a clear, concise run down on the options, thanks for sharing
I did the Sufferlandian 4DP which includes a 20 minute FTP. I wish I had been better rested as I had a hard 30 days prior to testing with only 2 days of taper. In your opinion, how much rest is "well rested" for accurate FTP.
Hi Dylan, I had a wee question about the 20 minute test protocol. The 5 minute hard effort before the test seems to really confuse my results. Without it, I can achieve something like 275W for the 20 minutes, so have based all my training zones on this. Most other workouts (3x10 threshold, over-unders etc.) seem to go really well based on these zones, they are tough but I can complete. BUT if I do the 20 minute test WITH the 5 minute hard effort, then my FTP is much lower, in fact, I haven't even managed to complete the test yet! I don't care about the actual number, but I'm confused about how to set my zones, I don't see the point in using a much lower FTP if I'm already completing workouts at the higher FTP? Should I start every workout with a 5 minute hard effort to 'drain' my anaerobic reserves (I'm training for long Pyrenean climbs so it's my sustained power I'm most interested in). Do you offer one-off video consultations? Cheers Ian
Should the tests all be seated 100% of the time? I don’t know much about the physiology but I notice I can produce 10% more power while stood and can stand for quite prolonged periods. I therefore seem to have a standing FTP and a 20W lower seated FTP (61kg, 230/250w). Which should I base my zones on?
What test did you use? standing could skew the results if it's a shorter test like the 2x8min. Otherwise I would say there is no problem with standing.
@@DylanJohnsonCycling 20min, but I can manage to stand for most of it. The issue is that when I do my under/over workouts on my KickR, using my highest FTP-based zones, I struggle to hold my slightly 'under' intensity if I'm seated, as the 'under' is then effectively an 'over', unless I stand for the whole thing!
@@mjhorsfield I gotcha, it may be worth using the lower FTP then. Some people use a lower FTP for indoor riding anyway. Outdoors when you can freely stand though use the higher one.
@@DylanJohnsonCycling But standing on the pedals means you're using your body weight as combined power and not the pure leg power so that means the test may be flawed.
okay so one hour on stationary bike it is. I usually do it now in winters and I am pretty sure that stationary bike is not accurate. Doing 200W at 90 rpm feels like fatal but the other day I did 200W something and it was not as brutal
update : today I did this test. one hour on stationary gym bike. at first I did 175W at around 85-95 rpm. then realized it's a bit too much. So, I lowered it by 5W. My ego was too big to go any lower than 170W. It was brutal and never wrecking. So damn physically and mentally hard. But at least now I know that hey am not strong enough. I am 68 kilos so probably around 2.4 ftp it is. Gotta start somewhere.
how is it that the 8 min @ 110% is an "FTP test" but in your intervals video you recommend 8x4 or even 8x6 at that exact same power? I gotta assume if youre going all out on an 8x2 that'd be more like 125% of your FTP right?
I did a ramp test (zwift), and I think it's way above what I can actually do. The test gave me the value of 241w, and I think the actual value is between 205 and 210. How can it give such a big number?
I do a hybrid of the 20 minute and the hour test. I ride hard for an entire hour, then see what my 20 minute best power average is. I then multiply that by 0.95 and see if it matches my average FTP for the hour. It's sometimes a bit higher, so if I feel like I paced the hour well I'll use that figure instead of the 20 minute figure multiplied by 0.95.
Good informative video but you need to sort your sound out for a professional sounding video. You can easily do this by putting some carpet down and maybe some out of sight curtains. Then use a boom or lavaliere mic.
LOL, I could careless about what my FTP is. As far as I am concerned I’d rather save that all out effort for a competitive group ride or a race. Like Charles Barkley once said, “You only get so many jumps”
A competitive group ride or a race is not going to help you determine your own personal steady pace as your actions will be dictated by your competition thus skewing the results. The point of the FTP is to have a tailor made benchmark to which you can refer when estimating your capabilities in variable circumstances. But the FTP test itself should contain as few variables as possible.
I like to guess it then add 20.
Nice!
same
Hi Dylan, is it time to do an update to this video? TrainerRoad and Zwift now both recommend their ramp tests over the other tests, and even their two ramp tests have slightly different protocols (TrainerRoad ramps up slower, at least for me, and typically results in a lower estimate for me). I'd love to see what new evidence has come out in the past 2 years since this video!
It's mentioned in the 5th (graded test). However in my training I have done both 60 minutes (like 40km TT, or alpe du zwift race) and 20 minutes test (both Zwift and on the road) as I find actually it's easier for my knee than blasting extra high power in the ramp test. and I'm not a sprinter or hard hitter type. Good thing about these 2 tests are actually I feel I still left something in the tank and my real FTP always actually higher than test results. while you do ramp test - due to short test duration it's tend to overpredict actual FTP.
20 min and 1 hour test on the stationary are what I look forward to in the winter!
The best part about something like Trainer Road's ramp test method (Zwift has something equivalent, where power is increased every minute and then FTP is calculated as 75% of power of final completed minute) is that you don't have to plan so much rest in advance as you would for a regular 20 minute test and after the test, you can go do a regular ride. At least for me, I got nearly the same number by both methods. A 6th method could be using a critical power curve, for example on Strava
Generally I need something that is consistent. I need to be able to measure my FTP the same way each time that I do the test. With my busy work schedule, that really means doing the Trainer Road step-up FTP test on a trainer. I know the FTP numbers don't really apply to me on the road, but it gives me something that is consistent and repeatable.
That helps me with training on the trainer through the winter. The tough part is finding time to do long-ish outdoor efforts so that I can track the correlation between my indoor trainer FTP and efforts that I'm able to do outdoors in real-world situations. That tends to take the form of doing repeated hard efforts as I progress with my trainer workouts and seeing where my power numbers fall.
Your insights help! Thank you so much for doing these videos. They help me make the most of the training time that I have.
Completely agree. Keep it consistent.
I'm a more anaerobic rider, and I learned that partly because I used to believe my FTP test results in :20 min tests and ramp tests using the standard multiplier. I learned to use a lower percentage for adjusting the raw results. It is encouraging to see larger numbers in FTP but each time I tested and got a higher FTP I found myself blowing up regularly in training, particularly in multi week sweet spot plans or on threshold workouts. This would set me back weeks each time. Learn your physical type first as a way to apply the percentage to the test results. I use the :20 * .9. my FTP is lower than I want but my threshold workouts are threshold rather than VO2.
I do like the ramp test on trainerroad. Much easier to digest than steady 20min.
The best and most accurate is Friel’s 30 min FTP test. It also ables one to check LTHR as a bonus.
I'm a fan of the 20 minute test if I can do it outside. I consider myself a pretty decent climber, so I find doing a ~20 minute climb does a good job representing my threshold. I've done the 2x8 minute before too - super hard! Recently, I've done a couple of step/graded tests - pedal 'til ya pop. I'm not so great at those. Really, just following a consistent protocol would probably be best so the test results are comparable.
Exactly, keep it consistent... and listen to some GD!
Friel has a sort of graded, he calls FTP confirmation, and it's based on the LTHR. Very nice, not so demanding.
I did this one cause I don't have a pm on my bike but just got a trainer which measures power, so I wanted to confirm what's the actual power for my already known threshold HR.
You've come a long way
Good insight
20 minute test is the sweetspot for me - not skewed too much by my relatively higher 2-5 minute power but not as physically and mentally taxing as the full hour for a part timer like me. I still have to multiply by closer to 0.90 as opposed to 0.95 to get what I think is an accurate FTP though (worked out from the, thankfully, rarer times I have gone flat out for 45 minutes to the full hour).
I’ve been using the 20min method. It hurts like hell but it’s consistent with what I’ve always done
Something consistent each time and what makes sense to your event. Someone doing an sprint distance event or greater would likely benefit from the hour test more seeing as their event is closer to that length or beyond, and do it in aero bars or the position you will be racing in. If you're doing any races that are under 40 minutes, you may be best doing the 20 min test and multiply by .95 or .9 if you are generally more anaerobic.
I'm still on a quest to find an accurate way to keep my training levels up to date. I have been giving Xert a try for some time now. It operates on the idea that you don't have to perform any special fitness test. Instead, you just go out and "ride", and if you hit an effort that Xert "thinks" you shouldn't be able to do based on the data you've fed it previously, it will update your FTP (+ other metrics). This is great for some types of riders, I suspect mainly roadies, crit and cx racers. But that's not me. Fairly often, my Xert levels are too low, making my VO2 max intervals feel like threshold. So I have to do an interval workout on the trainer that's designed to make Xert reset my levels (i.e. - a FITNESS TEST - haha). The tried and true 20 minute FTP test and Trainerroad ramp test both feel accurate in my experience - i.e. subsequent workouts feel right and gains are made.
What do you think of the 4DP Sufferfest test?
I like the ramp test and take the last minute to evaluate my vo2 max and FTP
I’ve tried every single one of these testing methods over the years. The one I’m currently using and am finding to be both the easiest and the most accurate (surprisingly) is XERT. The algorithms they use to analyze your power/duration profile and model your FTP seem to be within 1-2 watts of the other more traditional tests I’ve done, and they require no testing protocol. It also gives you 3 other metrics... your maximal power, your MPA in kilojoules and your lower threshold power. So four numbers to guide your training zones, not just one. I just go out, and every 2-3 weeks hit a maximal effort (group ride, race, whatever). The algorithm does the math and adjusts all my numbers accordingly. The UI needs more work, but the fundamentals seem to be quite accurate!
Love your channel and your insights. You're very professional in your delivery, but if I may offer some constructive criticism on your production quality, your audio is much to "echoey". You need to find a room to record in that offers more sound dampening.
stringbean585 I like my sound dry, no dampening for me
Thanks! I’ve been working on it. Take a look at some of my newer videos. I think the quality has gotten better.
I hope this not a dumb question, Outdoors do the same protocols for a ramp test apply to HR threshold testing as I am not lucky enough to have a power meter
Yeah me too! I’d like to know which is the best form of a FTP test LOL? Dylan had so many and I’m sure there all good depending on the rider. TR’s FTP test is garbage. I’ve tried it a bunch of times and the numbers are going down. I do TT’s and my coach made me do two 10 mile TT races virtual using his video. It had 3 gradual climbs ( nothing crazy very basic)and my FTP shot up 42 points. ON my last TT race my FTP was 22 points higher from last year. So I think finding a uninterrupted road for 30 min or one hour would be the best or a virtual course made for finding FTP. But don’t dwell on it just do it again every 3 months. Thx Dylan
...my personal favorite is: take the watt-average of my 4 x 4 min intervals, which ich practice 2 - 3 times per month. these are my 117 % from FTP, so 327 : 1,17 = 280 W. Works quite well for me...
I am terrible at testing so I start with a ramp test on trainer road and then I fine tune (increase) the FTP setting until the workouts are sufficiently challenging for me.
So, beginner question: I have no idea where my FTP is. On the trainer I feel well challenged at around 145W (favero assioma uno), for shorter times also 170 or 220W is possible. What should I put as number for an FTP test to get it approx right?
Warm up for 10 mins,and ride as hard as hell for 20 mins and use that 20min average power multiplied by 0.95
Great video, Dylan. Do you have any experience with using devices that measure muscle oxygen (Humon Hex, for example) to measure FTP?
Thanks, I have a very small amount of experience. Definitely something I need to look more into.
I do the Trainer Road ramp test. Then take the that number and see if I can hold it for 1 hour or 5% high for 20 minutes.
And it works? Can you hold it?
I did the 20 min FTP test and it was pretty accurate as my Interval training saw my power only 2 watts higher than the FTP test though I will say my body gradually ramped up as even though I had 10 min warmup, my power increased the longer I rode and I hit my max in the last 3 minutes. Is that unusual? I am a 60 year old masters rider with arthritis in B knees and hips.
great info, thx
I’ve done a ramp test and now 3 FTP tests over the winter period, it’s been great seeing my numbers go up by just over a 10% improvement in 3 months, however this testing has always been done indoors on an SRM Ergometer or Wattbike, after testing I don’t feel like I could sit at my FTP power for 1 hour indoors, but perhaps I could do it outdoors?!
Do you have a power meter on the bike you ride outdoors? If so I'd do an outdoor test. If you can't hold your indoor FTP for an hour indoors that doesn't necessarily mean you could outdoors. It's more an indication that the test was flawed.
Hi Dylan. Long time follower from England.
Interesting question. I can hold 260 w for one hour. I'd like to work out what my average wattage could be for a six & half hour ride. Any ideas to calculate this?
Ride 6 and a half hours to find out :D
-5% per hour average drop, so holding about 200 watts should see you through a six hour ride
Wooah not bad. Thanks.
The graded test I am most familiar with is the ramp test - 25w increase from 200w every 1 minute until failure. I wouldn't say that kind of test is the easiest either mentally or physically as it is done to failure but at least it is over quick! I read somewhere that the 20 minute test is better for newer/less experienced riders and the ramp test is better for riders who are more experienced. I can't remember why and I can't find the reference now.
Another method is using Strava Premium - it calculates your FTP for you on the power profile curve. Not sure how it does this but I suspect it is based on 20min normalized power, so if you have recent historic data where you have gone close to flat out for 20mins it might not be too far out. Always seems fairly accurate for me anyway (although I recognize that is a small sample size!)
Thanks for the insight.
@@DylanJohnsonCycling Xert also used to calculate your FTP from ride data, not sure if it still does or not as I cancelled my subscription once they started charging and recently they've been using the slogan FTP is dead so maybe they don't use it anymore.
Personally I wish the community had embraced Critical Power (ie your 20minute power) rather than FTP and then developed zones around that. CP may not be so significant from an academic point of view but it is so much easier for most people to understand than 95% of your 20minute power. I've come across so many riders who think their FTP is what they can do in 20mins, some are even coached (not by me), so that was worrying. FTP appears to be a cautionary tale of what happens when academics and marketing mix :) I enjoyed the video btw, good presentation and a clear, concise run down on the options, thanks for sharing
Critical Power is equivalent to FTP but the testing method is faster/ easier and also gives key info on anaerobic capacity as well.
I did the Sufferlandian 4DP which includes a 20 minute FTP. I wish I had been better rested as I had a hard 30 days prior to testing with only 2 days of taper. In your opinion, how much rest is "well rested" for accurate FTP.
Hi Dylan, I had a wee question about the 20 minute test protocol.
The 5 minute hard effort before the test seems to really confuse my results. Without it, I can achieve something like 275W for the 20 minutes, so have based all my training zones on this. Most other workouts (3x10 threshold, over-unders etc.) seem to go really well based on these zones, they are tough but I can complete.
BUT if I do the 20 minute test WITH the 5 minute hard effort, then my FTP is much lower, in fact, I haven't even managed to complete the test yet!
I don't care about the actual number, but I'm confused about how to set my zones, I don't see the point in using a much lower FTP if I'm already completing workouts at the higher FTP? Should I start every workout with a 5 minute hard effort to 'drain' my anaerobic reserves (I'm training for long Pyrenean climbs so it's my sustained power I'm most interested in).
Do you offer one-off video consultations?
Cheers
Ian
Dylan, what do you think of the frown, or upside down smile graph, where you start below your old FTP, then go above, the finish below?
Should the tests all be seated 100% of the time? I don’t know much about the physiology but I notice I can produce 10% more power while stood and can stand for quite prolonged periods. I therefore seem to have a standing FTP and a 20W lower seated FTP (61kg, 230/250w). Which should I base my zones on?
What test did you use? standing could skew the results if it's a shorter test like the 2x8min. Otherwise I would say there is no problem with standing.
@@DylanJohnsonCycling 20min, but I can manage to stand for most of it. The issue is that when I do my under/over workouts on my KickR, using my highest FTP-based zones, I struggle to hold my slightly 'under' intensity if I'm seated, as the 'under' is then effectively an 'over', unless I stand for the whole thing!
@@mjhorsfield I gotcha, it may be worth using the lower FTP then. Some people use a lower FTP for indoor riding anyway. Outdoors when you can freely stand though use the higher one.
@@DylanJohnsonCycling But standing on the pedals means you're using your body weight as combined power and not the pure leg power so that means the test may be flawed.
@@AR-lz2br Studies done on standing vs. sitting at a sustained maximal effort find no difference in performance. If you prefer standing then stand.
okay so one hour on stationary bike it is. I usually do it now in winters and I am pretty sure that stationary bike is not accurate. Doing 200W at 90 rpm feels like fatal but the other day I did 200W something and it was not as brutal
the second one on road
update : today I did this test. one hour on stationary gym bike. at first I did 175W at around 85-95 rpm. then realized it's a bit too much. So, I lowered it by 5W. My ego was too big to go any lower than 170W. It was brutal and never wrecking. So damn physically and mentally hard. But at least now I know that hey am not strong enough. I am 68 kilos so probably around 2.4 ftp it is. Gotta start somewhere.
how is it that the 8 min @ 110% is an "FTP test" but in your intervals video you recommend 8x4 or even 8x6 at that exact same power? I gotta assume if youre going all out on an 8x2 that'd be more like 125% of your FTP right?
So Dylan I did a FTP test of 20 min and I took 95% of my av power, do I also need to take 95% of my av heart rate to know my LTHR?
No, but it should be close. An accurate method would be to ride at your ftp for 30 minutes and take the average HR of the last 20 minutes.
What if you dont have a power meter?
Check out my video on heart rate vs. power.
I did a ramp test (zwift), and I think it's way above what I can actually do.
The test gave me the value of 241w, and I think the actual value is between 205 and 210. How can it give such a big number?
Because it is an inaccurate test. Plain and simple.
I do a hybrid of the 20 minute and the hour test. I ride hard for an entire hour, then see what my 20 minute best power average is. I then multiply that by 0.95 and see if it matches my average FTP for the hour. It's sometimes a bit higher, so if I feel like I paced the hour well I'll use that figure instead of the 20 minute figure multiplied by 0.95.
Hi Dylan, is there a HR substitute for ftp. HR monitor vs Power Meter? Great channel!
Hi thanks for the helpful video. What are your thoughts on the accuracy of the Peloton FTP test?
General comment, maybe record these videos in a room with carpet or use a better mic to eliminate echo.
Thanks for the feedback. Checkout some of my newer videos. I think the audio has improved.
So your FTP isn't If your lags start to burn?
DO you use NP or average power to do the calculation (power X .95 = X / weight)?
Good informative video but you need to sort your sound out for a professional sounding video. You can easily do this by putting some carpet down and maybe some out of sight curtains. Then use a boom or lavaliere mic.
Thanks for the advice! I've been working on my sound quality. Check out some of my newer videos and see what you think.
@@DylanJohnsonCycling Just revisited this video, your sound quality is spot on on your newer videos.
a lactate test ? 5 of 8 min steps 40w up every time .
Mental fortitude is a part of cycling.
If you can’t find the motivation to perform a pure 60-minute FTP test, then you lack the right stuff!
What about average 5 min power x 85%?
My Garmin is calculating my ftp after each time I ride for a long steady ride
thats probably a joke as the calculated amount of burned calories
@@rcs2003 😜
LOL, I could careless about what my FTP is. As far as I am concerned I’d rather save that all out effort for a competitive group ride or a race. Like Charles Barkley once said, “You only get so many jumps”
A competitive group ride or a race is not going to help you determine your own personal steady pace as your actions will be dictated by your competition thus skewing the results.
The point of the FTP is to have a tailor made benchmark to which you can refer when estimating your capabilities in variable circumstances.
But the FTP test itself should contain as few variables as possible.