What is an FTP Test and Why is it Important?
A Functional Threshold Power (FTP) test is a 20 or 60-minute bike test to see what your anaerobic threshold or Zone 4 is on the bike. You ride at a hard effort throughout the test maintaining a steady cadence of about 80-90 RPMs. Take your average power minus 5% if you do the 20-minute test or take the average power for 60 minutes. We usually suggest doing the 20-minute test since 60 minutes is brutally hard for the average athlete to push and focus their highest power for!
Once you have your FTP, you can then determine your other training zones.
If you don't have power on your bike did you know that you can do an FTHR test? The Functional Threshold Heart Rate is determined the same way. After a good warm-up, re-start your heart rate monitor and ride consistently as hard as you can for 20 mins. This test will give you a good indicator of what your threshold heart rate or Zone 4 is.
Why does FTP or FTHR matter?
These numbers give you strong metrics to train by so you can target specific zones in your training. In my experience, most athletes prefer to do all of their training in Z3 because it feels hard but not too hard so they feel like they are getting a good workout. The most important zones for endurance athletes to train are their Z1/2 or long slow distance zones followed by Zones 4 and 5.
Which metric is a better guide?
FTP definitely trumps FTHR. The problem with heart rate is that it is really a reaction to your work, not an actual indicator of the work being performed at the moment. Heart rate monitors can take time to catch up to your intervals as there is often a delay to getting to a steady state heart rate. Your heart rate can also be "naturally" higher or lower on somedays from changes in sleep, caffeine, heat, hormones or just because you love that song playing!
If you need help with figuring out training zones and need a little structure in your workout plan, please feel free to get in touch and set up a coach meeting! Reach out via email to info@pbest.ca
Julia Aimers is the Owner and Head Coach of Team Triumph Triathlon Club and Online Store. She is a Certified Clinical Exercise Physiologist, High Performance Specialist, Triathlon, Cycling and Swimming Coach and Accredited Training Peaks Coach.
Julia is incredible, I once had a coach who told me to get good at biking and running as he couldn't do anything with my swim technique. Then I was introduced to Julia who is so patient and has an amazing ability to translate it all into a way I could understand. I knocked a minute per 100m off my open water swim times after only a handful of sessions with her. The team is also really welcoming, inclusive and most of all FUN!
Triumph is a warm and fun place for every level of triathlete. Whether you’re just getting started and learning all about triathlon or have been at it for decades, like some of us, you will find camaraderie and expertise in this group with Julia Aimers’ support and caring. She keeps up-to-date in so many areas of training, especially for women and including women’s issues whether it be nutrition or menopause. I highly recommend Team Triumph for swimming, biking, running or putting it all together in one package. There is no other place or group, I would rather be training with. So many of my close friends were met in this group.
A huge thank you to my Triathlon coach, Julia Cooper-Aimers. She took the time last week to drop off (from a distance because of COVID19 restrictions) some tri shorts I ordered along with a well-appreciated note to remind me that there will be ups and downs and that things will get better. She has gone above and beyond to support all of her athletes and our Team Triumph club, by providing almost daily strength, yoga, and spinning videos that have been uploaded to Youtube for anyone who needs a little motivation during these challenging times as well as many words of encouragement. I am grateful for her support and encouragement. ❤️
Anita Lacelle Taylor
Training with Team Triumph for 7 months (so far) made me faster and stronger while building nourishing connections with like-minded fitness nuts and shattering the expectations I had of myself. TT is a crew of inspiring people pursuing epic individual goals and encouraging each other along the way. Julia and her team have expert knowledge and provide a thoughtful evidence-based group program that works. I am privileged and thankful to have Team Triumph in my neighborhood and can't wait to get back to the pool!
Alex Bourne
I want to thank you for always putting our well-being at the forefront of your business model. You suspended face-to-face programs in a timely manner, leading the way in a fitness business world that took much too long to respond and put their members’ health and the community at risk. You « triumphed « in quickly acting to flatten the curve.
Your caring nature resulted in a series of innovative and fun virtual sessions and opened them to the community. I am missing the live interaction now that I am working for a few months but I appreciate that I can access the videos according to my schedule. Yin/yang session tonight, just what I needed.
Not to mention the check-ins, the home deliveries, the charitable events. Priceless.
Simone Rose-Oliver