There are different proposals to obtain your FTP, Hunter Allen proposes the following test.
| Time | Description | % FTP | % FTHR | |
|---|---|---|---|---|
| Warm-up | 20' | Resistance rhythm | 65 | 70 |
| 3 x1'/1' | Fast pedalling, 100rpm | N/A | N/A | |
| 5' | Light pedalling | 65 | <70 | |
| Main phase | 5' | Maximum exertion | Máx. | >106 |
| 10' | Light pedalling | 65 | <70 | |
| 20' | Time trial | Máx. | 99-105 | |
| Easy ride | 10'-15' | Light pedalling | 65 | <70 |
The purpose of the test is to obtain the greatest possible power during the time in which the main exertion is made, 20 minutes. It is important to dose the intensity so as not to get tired too soon.
Start with a 20 minute warm up. Roll at a moderate intensity, approximately 65-70% of the FC max. It can be classified as resistance intensity. (It is important to warm up at the same intensity each time the test is performed).
Make three exertions at a rate of 100 rpm for one minute, with one minute of recovery at low intensity between each one, to prepare the muscles for what follows.
After these three high-cadence repetitions, roll at low intensity for five minutes (65% of the FC max.).
Now is when the real test begins.
Roll for five minutes at maximum sustainable power. Increase and sustain the intensity! Start at a high intensity, but not so high that you're dying at the end. You should have some backup power to use at the end at the last minute.
The purpose of this first exertion is twofold: first, prepare the legs for the rest of the test and second, measure the capacity in the VO2 max power zone.
This initial five-minute exertion also helps to obtain data in the next block that will best represent your FTP, since without getting tired, it takes away the freshness when starting a workout.
Recover for 10 min at low intensity.
Twenty minute time trial. Try to do this on a course that is flat and allows intense and stable exertion for 20 minutes. If you do the test on a roller or Smart Bike, you can control the resistance more easily.
Don't start too strong. Increase the intensity and try to hold it as stable as possible. The goal is to make the maximum exertion in 20 minutes.
Roll 10-15 minutes at a smooth pace.
Finish the training with 10-15 minutes back to calm.
The objective in the main part of the test is to produce the highest possible average power during those 20 minutes. The test is not reliable if it starts at very high intensity and then goes down because you can't maintain it. It is more appropriate to start a little below your estimated FTP during the first two minutes, then increase and finish at the maximum level during the last three minutes.
After performing the test and obtaining the data, look for the average power in the 20 minutes and multiply by 0.95. The result is the value of the functional threshold power or FTP.
For example, if an average power of 300 watts was achieved during the 20-minute time trial, (300 x 0.95) is 285. The FTP value is 285 watts.
The reason why the correction is applied to the average power during the 20-minute test is that FTP is the highest average power that can be maintained for 60 minutes, hence it must be adjusted.
It should be taken into account that this correction is of a general nature. Depending on the cyclist's anaerobic capabilities, more or less, the adjustment to be applied may vary from 0.92 to 0.98. To obtain more accurate data, perform a one hour test.
The Training Zones can be determined from the FTP.