The 20 Minute FTP Test
Why Complete This FTP Test
FTP, or Functional Threshold Power, is a cycling performance measure, which is invaluable when it comes to professional cycling and training for key cycling events. Testing FTP performance will give you the chance to improve your pacing strategy, track your training progress and win the cycling race.
One of the most popular ways to calculate your FTP is through a 20-minute cycling threshold test, which will challenge your endurance and speed. You can use the FTP test results to set personalised FTP training zones and give structure to your training.
When to Use the 20 Minute Threshold Test
If you’re a more experienced, or a pro cyclist, calculate your FTP from the 20 minute test at the beginning of a training plan. You should also check your FTP sporadically to monitor your progress throughout your training.
How to Complete the 20 Minute FTP Cycling Test
It is simple and easy to complete an FTP test on the Wattbike Pro/Trainer.
The Model B Performance Monitor has a pre-programmed 20 minute threshold test. Simply follow the instructions below to get started:
Firstly, select the air resistance which will allow you to achieve a benchmark cadence of 95rpm. Take a look at the power, cadence and resistance tables for guidance.
- From the main menu select workouts/ tests
- On the test screen, select 20’ Threshold
- Input your age, weight in kg’s and gender, then press enter
- Once the progress bar has disappeared, you can start your test
- The live display will show cadence and power and a live countdown to the end of the test.
When you’ve completed the FTP bike test you will be able to see your results on the “test screen. Use them to improve your training, and set up your cycling goals.
How to Interpret Your FTP Test Results
Following the Functional Threshold Power test, a new ‘test’ screen will automatically appear. The screen will display:
- Power avg
- HR avg
- Thres HR
- Thres Pow - this is the FTP score
You can press the right arrow to switch between tabs for more information. For advice on how to read an interpret this data, read Watbike Data 101 - An Ultimate Guide To Wattbike Data For Beginners.
If you miss this summary screen, don’t worry, all test data is stored and can be accessed in Recall.
You might be wondering what is a good FTP for a cyclist? It will depend on a range of factors like overall physical fitness, weight, and your cycling category. At the end of the day, the most important thing is to exercise and improve your performance regularly, without breaching the limits of your body.