Determine your functional threshold performance, the FTP value, with the classic 20 minute test.
After a structured warm-up phase of
- 10 min easy warming up
- 1 min hard at about 110% of your targeted FTP
- 2 min easy
- 5 min at 100% of your targeted FTP
- 3 min easy
you ride for 20 minutes at your limit at a constant power- you have to be really tired at the end!
You subtract 5 percent from the power pedalled during this time to determine your functional threshold power over one hour. This value is important for most trainings. Make sure you have sufficient cooling by a fan! Since you need to have an idea of your FTP value for this test, it is advisable to repeat the test regularly. Firstly, to document your progress and to update the value, and secondly, to gain experience which is necessary for this test.
I hope you enjoy the video and the test. Feel free to write comments and suggestions in the comments section.
Enjoy the test!