The protocol of the 20-minute FTP test is well-established.
The cyclist should be well-rested and properly fuelled, as fatigue and lack of proper nutrition can also affect the results.
Additionally, the test should be performed in similar environmental conditions, such as temperature and clothing choice, to ensure consistent results.
Furthermore, following the established protocol is crucial to get the most accurate results and to make the test comparable over time.
The 20-minute Functional Threshold Power test
The methodology of the 20-minute FTP test is relatively simple.
The cyclist will begin by warming up for at least 15 minutes. This warm-up should include a combination of easy pedalling, light stretching, and a few short, high-intensity efforts to get the heart rate up.
Once the warm-up is complete, the cyclist will begin the actual test by pedalling at maximum effort for 20 minutes.
The power output during this 20-minute period is recorded and used to determine the individual’s FTP.
WU: (Warm-Up)
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 of easy spinning.
MS: (Main Set)
5 mins at a good solid effort
10 mins easy spinning
20 mins TT effort keeping a controlled, hard but steady pace so that you can complete the last
5 mins with an all-out effort
LD: (Loosen Down)
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.