FTP Test

Ouch, that hurt. Well, hurt isn’t quite the right word but it was certainly hard work. A 20 minute FTP test on the turbo trainer. This consists of:

  • 10 minute gradually warm up,
  • 3x 1 minute high cadence spins
  • 5 mins steady,
  • 5 mins at just above Threshold
  • 5  mins recovery
  • 20 mins all out effort
  • 10 mins cool down

From the 20 minute all out effort it’s possible to calculate your FTP (Functional Threshold Power) which is the power you can sustain for an hour. Now, the actual numbers I get aren’t precise as I use virtual power not a real power meter and have the settings on the turbo trainer and ‘virtual power software’ set up a little odd because that’s the way I prefer them. This means that the actual numbers can’t be compared to other people’s figures or to other power meters, but what is important is that they are consistent from test to test so can be compared to each other.

Last time I did the test about 8 weeks ago my FTP came out at 313 Watts. Subsequent turbo trainer workouts courtesy of TrainerRoad have therefore been based on this FTP. Monday’s test was hard work, but the good news is that my new FTP result was 334 Watts – A considerable improvement – about 7%. The bad news is that all subsequent workouts will now be based on this new FTP reading and will therefore be about 7% harder than they have been.

FTP Test

FTP Test

4 Responses

  1. Avatar forComment Author mum says:

    There you go then, a hectic wee with very little sleep equals a good FTP result 😉

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Alan Cole

Alan is a Freelance Website Designer, Sports & Exercise Science Lab Technician and full time Dad & husband with far too many hobbies: Triathlete, Swimming, Cycling, Running, MTBing, Surfing, Windsurfing, SUPing, Gardening, Photography.... The list goes on.