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For FTP testCycling apps for FTP tests, such as Zwift, Garmin, Peloton, Rouvy, Wahoo, and MyWhoosh, offer structured protocols and interactive platforms for indoor cycling to help cyclists accurately determine their FTP in an engaging and efficient way.Zwift FTP Test: Provides a gamified environment with structured FTP test workouts, offering a unique blend of virtual cycling experience and accurate FTP assessment.Garmin FTP Test: Integrates with Garmin devices to guide cyclists through the FTP test, offering detailed analytics and compatibility with various Garmin cycling computers.Peloton FTP Test: Available on Peloton bikes, this test is designed to be accessible for users of all levels, featuring guided instructions and real-time performance tracking.Rouvy FTP Test: Offers a virtual and augmented reality experience, where cyclists can perform FTP tests on simulated real-world routes.Wahoo FTP Test: Compatible with Wahoo trainers and devices, it provides a straightforward and efficient way to conduct an FTP test with reliable data tracking.MyWhoosh FTP Test: A newer entrant to the market, MyWhoosh offers an immersive experience for FTP testing, combining interactive features with robust workout analytics.FTP TrainingFTP training is a structured approach in cycling that focuses on improving and utilizing Functional Threshold Power, which is pivotal for determining cycling power zones and tailoring the intensity of workouts. Training with FTP aids in enhancing aerobic capacity, endurance, and the efficient utilization of oxygen, leading to increased FTP and delayed fatigue during prolonged efforts. In a 2020 review led by PhD Sebastian Sitko from the Department of Physiatry and Nursery at the University This is a true test of FTP, requiring you to maintain the highest possible power output for a full hour.Purpose: It’s the most accurate measure of FTP but the most challenging both mentally and physically.Analysis: Your average power for this hour is your actual FTP, without any need for adjustment.Joe Friel’s single 30-minute time trial FTP testProcedure: This FTP test combines both Functional Threshold Power (FTP) and Lactate Threshold Heart Rate (LTHR) assessment in a single 30-minute time trial test, providing efficient and practical insights for trainingPurpose: The protocol is elegant in its simplicity, as it doesn’t require any correction or adjustment for the FTP value.Analysis: Your average power for this 30 minutes test is your actual FTP, without any need for adjustment.Cycling FTP test protocolCycling FTP test protocol includes both Hunter Allen’s and Joe Friel’s methodologies, each offering different approaches to estimating a cyclist’s Functional Threshold Power. While both FTP test protocols involve intense efforts and use a certain time of power output to estimate FTP, Allen’s method focuses on a 20-minute test, whereas Friel’s varies with combining both FTP and LTHR in a single 30-minute time trail full effort test.1. Hunter Allen’s FTP Test Protocol (FTP20)Procedure: After a thorough warm-up, this protocol requires cyclists to ride as hard as they can for 20 minutes. The key is to maintain the highest average power output possible across this duration.Analysis: FTP is calculated as 95% of the average power output during these 20 minutes, under the assumption that this figure

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Calculator you will see how good is your cycling FTP.FTP TestFTP test is used to determine a cyclist’s Functional Threshold Power, includes several methods: the Ramp test, which gradually increases intensity until exhaustion; the 8-minute and 20-minute tests, where the average power for these durations is adjusted to estimate FTP. The Hunter Allen and Joe Friel Cycling FTP test protocol are the two most popular test method, which can be conducted both indoors and outdoors. Numerous cycling apps, such as Zwift, Garmin, Peloton, Rouvy, Wahoo, and MyWhoosh offer integrated features to conduct an FTP test, making it accessible for cyclists to assess and monitor their fitness levels and training progress.What is an FTP test?An FTP test is a cycling workout designed to measure a rider’s Functional Threshold Power which typically through a 20-minute sustained effort, it takes 95% of the average power output during this period adjusted to estimate the highest power a cyclist can maintain for an hour.Can an FTP test improve performance?Yes, an FTP test can improve cycling performance because it provides a key metric for creating tailored training plans based on power zones, enabling cyclists to optimize their effort levels and train more effectively with necessary performance information.Why do my FTP test results change?Your FTP test results change because FTP can fluctuate due to various factors like your fitness level, fatigue, nutrition, hydration, mental state, and external conditions such as equipment and environment.How to do an FTP test?To do an FTP test, you’ll need a bicycle and. FTP sabotage test. Free. FTP sabotage testFTP sabotage test. Windows. Batch File FTP Sync Uploader. Test performance of FTP, FTPS, and SFTP servers under heavy load. Windows. Fling FTP Software. Download FTP sabotage test latest version for Windows free. FTP sabotage test latest update: Febru.

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20-Minute FTP Calculator: Quick & Effective Power Testing The 20-minute FTP calculator offers a time-efficient way to estimate your Functional Threshold Power (FTP). While FTP traditionally represents the highest power output you can maintain for about an hour, this quick test protocol helps cyclists determine their threshold power through a shorter, more intense effort. Quick Facts: 20-Minute FTP Test Test duration: 20 minutes of maximum average power output Conversion factor: Multiply average power by 0.95 Results provided in watts and w/kg Test Protocol 1. Warm-up (10 minutes) • 10 minutes easy spinning • 5 minutes progressive effort • 3 x 1-minute high-cadence intervals • 2 minutes recovery 2. The Test (20 minutes) • Start from a rolling speed • Maintain highest possible steady power output • Aim for consistent pacing to avoid early fatigue • Record average power using a power meter 3. Cool-down (10 minutes) • Easy spinning to recover • Gradually decrease effort • Be proud of your higher FTP! Understanding Your FTP Calculation Results After completing your 20-minute all-out effort, the calculator will help determine your FTP by: 1 Taking your average power from the test 2 Multiplying it by 0.95 to estimate your FTP 3 Calculating your power-to-weight ratio (w/kg) Training Applications Your result from the FTP Calculator 20 Minute Test establishes your power training zones for cycling training: Recovery (Zone 1) Endurance (Zone 2) 56-75% of FTP Tempo (Zone 3) 76-90% of FTP Threshold (Zone 4) 91-105% of FTP VO2 Max (Zone 5) 106-120% of FTP Anaerobic Capacity (Zone 6) > 120% of FTP Pro Tips for Accurate Testing • Choose a flat road or indoor trainer for consistency • Test when well-rested and properly fueled • Maintain a quasi-steady state effort throughout • Retest every 4-6 weeks to track progress • Consider weather conditions and fatigue levels What is Functional Threshold Power (FTP)? Functional Threshold Power (FTP) represents the highest power output a cyclist can maintain for approximately one hour. This threshold power is a crucial metric in the cycling community, closely related to your lactate threshold and overall cycling performance. While traditional FTP testing methods involve long periods of sustained effort, the 20-minute FTP test offers a practical alternative for calculating FTP. This shorter test helps determine your threshold through a focused, all-out effort that many athletes find more manageable while still maintaining good accuracy. Comparing Testing Methods 20-Minute Test Traditional method balancing Philosophy of “something is better than nothing”, but fitness assessments (to include FTP Tests) are one of the only times when everything must go as planned and prescribed. If you complete the FTP Test but don't do it as specified, then you will need to redo it, and due to the high physiological impact of the test, you will need to wait at least three (3) weeks to redo it. Much to the dismay of many athletes, it’s as simple and as hard as that.If you are sick or feel like you are getting sick on the day that an FTP Test is scheduled, do not do the FTP Test. Choose something else to do that day instead or (ideally) rest.An FTP Test must be preceded by a rest day to be most effective, and if it's completed on a day when there's another workout, the FTP Test should be the first workout of the day.The data must be recorded. Getting accurate data is the only reason for doing an FTP Test. Remember, the data gleaned from this test is going to be used to plan all of your cycling workouts moving forward. Thus, if you cannot link your devices, do not do the FTP Test.Make sure your power meter is zeroed out (Garmin calls this “calibration”) and is actively connected to your fitness device before you begin the FTP Test.Make sure your heart rate monitor is being worn correctly and is actively connected to your fitness device before you begin the FTP Test.Record your nude weight before you begin the workout.This enables you to track your power-to-weight ratio which, even more than FTP, is a more accurate indicator of your fitness and power over time.‍What is Being TestedOver the years, I have seen fitness assessments, and especially FTP Tests, cause an extraordinary amount of stress and anxiety for athletes. Athletes have reported impaired sleep, upset stomachs, an inability to eat, higher heart rates, and higher levels of anxiety for not only the days leading into the day of the FTP Test, but during and after the test itself. FTP Tests have caused such high levels of stress and anxiety for people that multiple athletes who I’ve coached over the years have either called off of work or taken time off of work on the day of the FTP Test because the thought of the test was so consuming for

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A power meter. The most popular methods include the Ramp test, the 8-minute, 20-minute(FTP20), 60-minute test(FTP60) and Joe Friel’s single 30-minute time trial test, among which the 20-minute FTP test protocol created by Hunter Allen is the most widely used. For an indoor test, a smart trainer with power meter functionality is necessary, while for an outdoor test, an uphill climb with moderate steepness (3-5%) and minimal stops is ideal to maintain consistent effort throughout the duration of the test.Ramp Test:Procedure: The test begins at a low power output and increases steadily, usually every minute, until you can no longer maintain the required power.Purpose: This test quickly estimates FTP without the mental and physical strain of longer efforts.Analysis: FTP is estimated based on the highest power output you can sustain during these short, intense intervals.8-Minute FTP Test:Procedure: After a good warm-up, you perform two 8-minute efforts at the highest consistent power you can sustain, with a 10-minute easy pedaling break in between.Purpose: It’s designed to be less taxing than the 20-minute test while still providing a reliable measure of FTP.Analysis: Your FTP is calculated as 90% of the average power from these two efforts.20-Minute FTP Test(FTP20)Procedure: This test requires a sustained, steady effort for 20 minutes after a proper warm-up.Purpose: It’s considered a more accurate reflection of your FTP, as it closely mimics the effort you could theoretically maintain for an hour.Analysis: Your FTP is typically calculated as 95% of your average power output during this 20-minute effort.60-Minute FTP Test(FTP60)Procedure:

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Would be sustainable for an hour.2. Joe Friel’s FTP Test Protocol:Warm-Up: Begin with a thorough warm-up to prepare your body for the intense effort ahead.30-Minute Time Trial: Perform a 30-minute time trial on your own, simulating race conditions. It’s crucial that this effort is solo without the influence of training partners or the dynamics of an actual race.Measuring LTHR: Ten minutes into the time trial, hit the lap button on your heart rate monitor or GPS device. After completing the test, examine the average heart rate for the last 20 minutes of the test. This figure serves as an approximation of your Lactate Threshold Heart Rate (LTHR).Determining FTP: Look at the average power output for the entire 30-minute effort. This number approximates your FTP. The protocol is elegant in its simplicity, as it doesn’t require any correction or adjustment for the FTP value.Efficiency: This method efficiently captures both FTP and LTHR in one test, omitting the initial 10-minute period where heart rate typically climbs more rapidly, and focusing on the more stable last 20 minutes for LTHR assessment.Both Allen and Friel’s FTP protocols aim to gauge the highest power a cyclist can sustain over a relatively long period, but Allen’s 20-minute test is widely used for its balance between accuracy and practicality, while Friel’s requires measurement of Lactate Threshhold Heart Rate (LTHR) without no correction of the FTP result.Indoor vs. outdoor cycling ftp testIndoor and outdoor cycling FTP tests share the same fundamental goal of determining a cyclist’s Functional Threshold. FTP sabotage test. Free. FTP sabotage testFTP sabotage test. Windows. Batch File FTP Sync Uploader. Test performance of FTP, FTPS, and SFTP servers under heavy load. Windows. Fling FTP Software.

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Road that is rideable in all seasons without anything (such as stop lights or stop signs) that will interfere with the athlete’s ability to ride uninterrupted for 20 minutes. If conducting the test indoors, it should be conducted on Resistance Mode on a smart trainer (not Erg Mode) or on a fluid or magnetic (aka “dumb”) bike trainer with the tension set at the same point.Over time, this test is repeated. Assuming that the athlete trains consistently and follows the prescribed workouts (meaning that the athlete trains by power for 95% or more of their workouts), FTP Tests should be repeated every 6-10 weeks. (How often FTP Tests are scheduled will depend on the athlete’s training and how they’re adapting to the workouts they are doing.) For the best and most consistent results over time, they should be scheduled following a recovery week in the athlete’s training plan. Re-testing at this frequency ensures that the stimulus being imposed in training is always appropriate for an athlete’s current abilities.The Important Elements of the Functional Threshold Power Test (FTP Test)It’s important to note that every time I’ve talked about executing an FTP Test, I’ve referred to the athlete needing to execute the hardest effort that they can sustain for the duration of the testing interval. Effort. Effort, aka how you feel. Effort isn’t a tangible number or metric that will be provided by any fitness device that you can latch onto. Some of the most meaningful measures of athletic performance are challenging - if not impossible - to measure tangibly. Effort is one such example of this. So during an FTP Test, it is incredibly important that an athlete execute the workout/test on effort, and effort alone. If you cannot trust yourself not to look at the numbers that are being recorded, cover all sources of numbers/data and only look at the data after the FTP Test is concluded.There are several important directions that must be followed in order to glean accurate results from an FTP Test.If you are unwilling to train by power in your cycling workouts consistently (aka follow power-based targets in almost all (95%+) of your workouts), then do not put yourself through the process of doing an FTP Test. There is no point to incurring the mental and/or physical cost of an FTP Test if you’re not actually going to be truly training by power.I typically have a