The purpose of this initial test is to do a ride where you can average the highest watts possible for a substantial period of time.
After a warm up consisting of some endurance paced riding, a few high cadence intervals and 5 minutes of easy riding, you move to a 5 minute all-out effort followed by a further 10 minutes of easy riding.
Next it’s a 20 minute time trial; your goal is to produce the highest average wattage over the entire 20 minute period. If you’ve never done one of these we recommend you start a little under what you believe to be your FTP for the first 2 minutes, build speed, and then ride at your maximum level in the last 3 minutes.
It’s best to undertake the test in a rested state – a 20 minute time trial is going to require fresh legs and FOCUS!
Once the test is over we download and analyse the data, you will be given a report specifying your Functional Threshold Power number, average watts per kg and a spreadsheet outlining the following training zones at % of both Functional Threshold Power (FTP) and Functional Threshold Heart Rate (FTHR):
- Active Recovery
- Lactate Threshold
- VO2 Max
- Anaerobic Capacity
Duration of test: 75 mins