Triathlon Taren

Triathlon Bike FTP (Functional Threshold Power) Test

FTP TEST PROTOCOL

  1. Warm-Up: 10 minutes easy spin getting to over 90 cadence (rpm)
  2. 5 x Lung/Heart/Leg Opening set:
    1. 2mins Build Cadence (RPM) every 30 seconds (ie 90, 100, 110, 120),
    2. 1min back at 90rpm
  3. 5 minutes easy spin
    1. Go to washroom if needed
    2. Take sips of water or electrolyte drink to top up
    3. Full recovery
    4. Put on motivating video on TV and/or find a some pump up tunes
  4. 20 MINUTE FTP TEST – GOAL: Maximum power you can hold without dropping off
    1. Minutes 5-7 should feel slightly difficult but reasonable
    2. Around 5-7 minutes kick up difficulty by 1 level
    3. Minutes 5-15 should feel quite hard but still reasonable to hold for entire test
    4. Around 15-17 minutes kick up difficulty by 1 more notch. It will feel awful
    5. Last 1-2 minutes go as hard as possible, empty the tank!!
  5. Easy 3-5 minute spin to recover

CALCULATING FTP

  • Multiply the average power you held for the 20 minute test above by 0.95
    • Example: 240 average power for 20 minutes x 0.95 = 228 FTP

CALCULATING TRAINING ZONES:

  • Level 1 Active Recovery = < 55% of LT
  • Level 2 Endurance = 56-75% of LT
  • Level 3 Tempo = 76-90% of LT
  • Level 4 Lactate Threshold = 91-105% of LT
  • Level 5 VO2 Max = 106-120% of LT
  • Level 6 Anaerobic Capacity = 121-150% of LT
  • Level 7 Neuromuscular Power = maximum effort

2 Comments
  1. Hey Taren! Great post.

    Do you race with Power as well? And if you is you target Normalized Power = FTP or very close during Sprint and Oly races. I’ve been using Trainer Road but I’m struggling to get my NP to average close to my FTP during my sprint races. Currently I”ve been at approx .88 for my Intesity Factor which seems crazy low considering it’s a sprint race. Maybe I just need to practice more TT over that distance and off of the trainer.

    Thoughts?