BikeSnob
3 years ago10,000+ Views
Whether it's a one-hour test or a 20-min test, using a power meter or just a heart-rate monitor, there are several ways to calculate bio-mechanical data that will allow you to maximize your endurance performance.
Here are the easy steps to calculate your own FTP!
1. Warm up well over a 20-minute period, including a few fast cadence efforts.
2. Do five minutes hard aiming for a tough but sustainable effort.
3. Spin as recovery for 10 minutes.
4. Do your official 20-minute test. The first five minutes should feel difficult but sustainable, the last five should be an “I’m never doing this again” effort.
5. Calculate your FTP: Take 95% of normalized power produced for 20 minutes.
3 comments
Interesting, great stuff to know. I wasn't really aware of FTP before this post to be honest, still new to it
So FTP is where you cross over from anaerobic to aerobic exercise?
Interesting, is this similar to just calculating heart rate zones?
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