How to test your bike Functional Threshold Power (FTP) at home.
/The clubs online turbo sessions are great structured training program to get you ready for the new season. To make the most of them, you need to have an accurate idea of your FTP. Smart Turbo trainers are a perfect tool for this.
If you have access to Zwift, TrainerRoad, Rouvy, Sufferfest, Fulgaz, Road Grand Tours, or one of the other virtual cycling environments you can use their built-in FTP test which does it all for you. You will usually find them in the Workouts section of the relevant software, they typically offer both 20-minute tests or MyRide style Ramp tests, you can use either. All these virtual training platforms offer a free trial, so you can sign up and do your test and see if you enjoy the apps without any commitment. Many Turbo Trainers manufacturers Apps also have a built-in FTP testing procedure.
If you don't have access to the above or want a more straightforward solution then following a good warmup, you can do a 20-minute ride on your turbo at the maximum pace you can consistently hold. You will need your power meter or Smart Turbo connected to its app or your Garmin (or other compatible smartwatch or bike computer) to calculate your average power output.
Start the timer and ride for 20 minutes, as hard as you can maintaining the same pace throughout. The average power recorded for the 20-minute test is then multiplied by 0.95 to estimate your Functional Threshold Power.
"Smashing it" for 20 minutes might sound straightforward, but the correct pacing is vital. Break the 20 minutes into smaller, manageable chunks, ideally four five minute efforts. For each five minutes, have a goal for average wattage. Trying to increase the average power for each five-minute block (compared to the one prior) will go a long way to helping you achieve proper pacing.
As you get to the end of each five-minute portion, make an assessment based on your rate of perceived effort (RPE), ask yourself, "Can I maintain this effort? Can I increase the intensity and maintain it for the rest of the test?"
The last few minutes should be at maximum effort, eking out your remaining energy reserves to assure you have reached the highest average power possible. As you hit 20 minutes, stop your device, and once you have caught your breath, record the average power for the 20 minutes. Remember, the goal of testing isn't to hit a particular number, but to measure your best performance you can achieve at the time of the test. Judging your RPE is critical.
With your new FTP in hand (the average 20-minute power x .95), you are now ready for the club's Turbo sessions.
TIPS -
Have a good warm-up before the session, 10-15 minutes minimum, mix up your cadence and make sure you are fresh and hydrated.
Try and duplicate the conditions for every test, tyre pressures, bike setup, time of day etc
Keep the room temperature cool.
Music can help inspire you and remain focused on holding the output.
Try and keep your power as even as possible throughout the 20-minutes.
If you run out of energy before the end, you started too hard, but if you still feel like you could have done more immediately after you finished, you didn't work hard enough. You may need to do it again, but leave it a couple of days.
Do a brief test before starting the FTP test to check your device is calculating your average power, and your bike is set up correctly. Otherwise, you will get to the end and realise you have to do it again.
Before using any turbo always your bike is secure and stable. If you have a wheel on turbo, check the tyre and the roller pressures are correct. You'll find the details in your Turbo trainer's Instructions.
If you feel the test didn’t go as well as you hoped, learn the lessons and try again in a few days.