Questions and answers about the FTP test: Optimising performance according to plan
For the uninitiated, the abbreviation FTP test sounds cryptic at first. For ambitious bikers who want to optimise their training, an FTP test is a must every now and then. FTP stands for "Functional Threshold Power". This test is the most common way of determining personal training zones and tracking your own performance development. Although the FTP test cannot replace real performance diagnostics, it is relatively easy to implement without outside help. Always necessary: a power meter. This can also be integrated in a roller trainer.
A distinction is generally made between the 60-minute FTP60 and the 20-minute FTP20. For most mountain bikers, the latter is much easier to implement. A certain average power in watts must be achieved over 20 minutes, which is then multiplied by a factor of 0.95. This allows you to calculate the maximum threshold power over one hour of riding. This in turn can be used to draw conclusions about individual training areas and, for example, determine the key figures for basic training. FTP tests have both strengths and weaknesses. We answer the eight most burning questions.
Basic information on the FTP test
What is required for an FTP test?
A functioning power meter, which most smart trainers have. Otherwise, power meters are the data sources for the FTP test.
Is the FTP test the same as a lactate test?
No. The FTP test is not an exact substitute for the maximum lactate balance test (max. lactate steady state, usually referred to as the aerobic-anaerobic threshold). However, lactate level tests are also not particularly accurate in determining this equilibrium state, as they also abbreviate. The shorter and coarser the steps of a lactate test, the less accurate it is.
What is the strength of the FTP test?
The strength of the FTP test lies in its simple and frequent feasibility, especially in comparison to classic laboratory diagnostics. Focussing on one key figure makes it easy to work with. In addition, each longer interval with a power meter provides new food for the FTP determination. Frequent workloads provide a very good overall picture of performance.
Which FTP test is the best?
When it comes to long-term performance such as long climbs, a one-hour workout that meets the definition of FTP is best. Problem: hurts and is rarely fun. That's why, like the lactate test, the test is usually shorter - 20 minutes is established - and extrapolated to one hour, usually with a deduction of 5-7 per cent. This is a bit of a cheat, but still serves as a guide.
Where can I do an FTP test?
FTP test on the roll?
In principle, it makes sense to always use the same protocol, as this makes it easier to compare tests. This is easiest indoors, where the conditions are always the same. Advantage of the roller: full concentration on the test, no traffic. Disadvantage of the roller: slightly higher performances are usually possible outdoors.
Test outside and in competition?
Exhaustion occurs in training and competitions. Often not exactly over the 20 minutes, but over other periods of time. Are these also used to determine the FTP? Yes. Software can calculate with different time periods. Above all, tests using the same protocol are comparable. The local mountain is also an option, provided the gradient allows for 20 minutes of travelling time.
Weaknesses of the test
Is the FTP on the bike computer correct?
Rather not. It depends on how much data is included. If only the current journey or a few are analysed, the FTP jumps back and forth with this type of evaluation - provided there is no real load in the journey.
The biggest weakness of the test?
It does not provide any information on how the performance was achieved, in particular the proportion of anaerobic metabolism in the performance. This is why longer FTP tests provide better predictions of long-term performance. Protocols that simulate the complete metabolism (INSCYD) are more advanced.
