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.
I just wanted to thank you and your team (Gabi! Brenda! Maggie! Dawn!) for making last weekend's event so amazing. I had tried to do a try-a-tri on my own last summer, and the experience was night and day.
Even though I didn't make every virtual session, I felt so prepared... I knew where to go for information, and I knew I had a team of people (coaches and our beginner tri group!) who were all there to support me.
It was interesting to watch Eric train on his own (without access to the TrainingPeaks workouts and without the weekly meetings to ask questions and learn more about proper form and race-day stuff). When we left on Sunday, he looked at me and was like "we're DEFINITELY doing the training with Julia if we decide to go for the olympic distance, right?".
So glad to have found this club and looking forward to many more triathlons in the near future!!! Tai Teleso
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.
