Calculate your training power and heart rate zones
When you look at your cycling program, have you ever wondered what the best power or heart rate zone would be for different sets, for drills, for long intervals and sprints?
As no two athletes are the same, you could benefit most from individualising the paces to your ability or current fitness.
What are your individual training zones?
The 20-minute FTP test can help you calculate your optimal cycling zones so that you get the most out of each training session.
Your Functional Threshold Power (FTP) represents the highest possible power output you are able to maintain for over 60 minutes.
Depending on whether you’re a trained athlete or not, you may or may not be able to ride a full hour at full power.
Regular assessments (every 6 to 8 weeks) of your FTP gives a reliable indication of whether your training is improving your performance.
FTP also provides a good ‘benchmark’ on which to base your training zones.
The best (but really hard) way is to do the test for a full 60 minutes. The 20-minute test gives a very accurate value without you having to take 3 days off to recover.
We like the test for its simplicity and repeatability
The easiest way to measure your FTP is with a 20-minute test done on an indoor trainer.
After completing the warm up, start with a 5-minute solid effort followed by 10 minutes easy, then the 20 minute time trial begins.
Record your Heart Rate, Power (optional) and Distance (optional) at 5, 10, 15 and 20 minutes, as well as the averages over the full 20 minutes.
The recorded data is to be submitted through the form below for analysis.
20 mins easy at 80 to 90rpm
1 min “wind up’s” start at 70rpm and build to 110rpm followed by 1 min easy repeat 3 times
4 mins easy spinning
5 mins at a good solid effort
10 mins easy spinning
20 mins TT effort keeping controlled, hard but steady pace so that you can complete the last 5 mins with an all-out effort
10 mins easy spinning
*record your Maximum and Average Heart Rate for the 20 min TT
**record your Maximum and Average Power for the 20 min TT
***record your Heart Rate, Power and Distance at 5 mins, 10 mins, 15 mins and 20 mins of the 20 min TT.
Short and Very Hard repeats with lots of rest between efforts.