About FTP TEST Follow
FTP TESTS can be added to a workout in the Session Designer on the desktop app. FTP TESTS are essentially just intervals of a certain length and focus. Below, you can read more about how to add them to your workout and things to consider before doing so. You can also learn how it will run in your class.
About FTP TESTS (currently being tested in beta mode at selected studios)
The FTP TEST feature on Intelligent Cycling is a commercial feature and, therefore, only available for instructors working at a studio with a license. If you want to know more about our commercial license, please send us a request using this link.
The following topics will be explained below:
- The basics
- Understanding the different FTP TEST´s
- How to add an FTP TEST to a workout
- How to replace an existing interval with an FTP TEST
- Understanding the FTP TEST visuals
1. The Basics
- FTP Tests are added in the Session Designer.
- FTP Tests have a given length (3, 5 or 20 minutes) and cannot be customized.
- FTP Tests are used to estimate Functional Threshold Power, which represents the highest power output you can sustain for one hour.
- FTP Tests can only be added once per workout.
2. Understanding the different FTP Tests
3-minute FTP Test
The 3-minute all-out FTP Test is used to estimate Functional Threshold Power (FTP). It involves a maximal, all-out effort for 3-minutes, with the average power output of the final 30 seconds used as an estimate of FTP.
As the test needs to first deplete your anaerobic reserves to reveal your aerobic capacity, it is important to not pace yourself during the test. It is a truly ALL OUT test from the beginning. It is performed seated with 80-100 RPM.
OBS: If you pace yourself or try to save energy for the last 30 seconds you might get a higher FTP number but you can be sure that it is not correct. So remind your members that we perform the test to establish our training zones.
5-minute FTP Test
The 5-minute FTP TEST is a shorter and simpler method to estimate your FTP. The goal is to ride at your highest sustainable effort for 5 minutes. 85% of the average power output during that effort is your estimated FTP. You need to pace yourself to sustain a high effort for the full 5 minutes, rather than going all out at the beginning. It is performed seated with 80-100 RPM.
OBS: 85% is a common multiplier. Individual results can vary, especially if you're not a strong 5-minute rider. But even if it's not perfectly accurate, it's helpful for setting training zones and monitoring fitness progress.
20-minute FTP Test
A 20-minute FTP test is a common method used by cyclists to estimate their FTP. The test involves riding at a self-paced, all-out effort for 20 minutes. 95% of the average power output during that effort is your estimated FTP. It's important to pace yourself, starting strong but not too hard, and gradually increasing effort as fatigue sets in. It is performed seated with 80-100 RPM.
OBS: While the 20-minute FTP TEST is more accurate than the 3-minute and 5-minute tests, it is important to note that for most "group cycling members" establishing a steady state effort for 20 minutes can be difficult and the results might not be a true reflection of their FTP Level.
3. How to add an FTP TEST to a workout
- Open the Session Designer from the main menu of the desktop app.
- Start building your workout like any other workout you design.
- When you want to add an FTP test, click the "FTP TEST" icon. You will find this next to "Games" on the top right-hand side of the screen.
- A window will open allowing you to select the preferred FTP Test.
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Once you select an FTP Test, the window will close, and the test is added. You can replace the FTP Test by clicking the "FTP TEST" interval in your workout and then use the interval toolbox that appears over it.
4. How to replace an existing interval with an FTP TEST
- Click the interval you want to replace with an FTP TEST
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In the interval toolbox that opens, click "add FTP TEST". (Note that when you replace a current interval with an FTP Test it will replace the interval by the length of the test and not the length of the previous interval. If your interval was 2-minute and you add the 5-minute test that interval will change to 5-minutes).
5. Understanding the FTP Test visuals
When you play a workout (instructor) and users connect with TICKET TO RIDE, the FTP Test will start as default on their device. During the test each user will be visible on the screen with a unique number displayed on their phone. Below you can learn more about the special FTP TEST visual.
#1: Time left in the test
#2: Number of connected riders
#3: Users with a virtual FTP at/or below their current FTP level stays within the bubble.
#4: Users with a virtual FTP higher than their current FTP Level move outside the bubble equal to improvement.
#5: Music Visualization to create some motivation.
Each user can follow their status on their mobile device during the test. Below you can learn more about the mobile FTP Test screen below:
#1: Unique user number
#2: Visual indicator for time left of the test
#3: Position, Time left and virtual FTP (result if test ended just now).
Once the FTP Test is completed the results will appear:
#1: New FTP based on the test
#2: Current FTP prior to the test
#3: Option to keep current FTP or replace the current FTP with the new test result
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