Functional Threshold Power (FTP) Test

Saturday, May 13, 2017
9 am - OTHS
Cost: $25
Coach: Amy Charity

Sign up with FTP instructor and personal trainer Amy Charity at 970-215-4045 or with Marietta Roberts 970-819-8802

Please arrive at 15 to 30 minutes before the test to be set up on the bike.

Cycling season is right around the corner and now is the time to test your cycling fitness.  With the new bikes at OTHS, we now have the tools available to measure power and establish a baseline for threshold.  Former Professional Cyclist, Amy Charity, will be testing Functional Threshold Power (FTP) on Saturday, May 13 at 9 am at OTHS. Come and suffer with your friends to great music, and gain a solid understanding of your power and training zones.

What is FTP? 
•    Functional Threshold power is the maximum power that you can maintain for 1 hour.

Why is it important?
•    FTP is a snapshot of your current level of fitness. FTP establishes a baseline that you can use in your training as a recreational or racing cyclist or in spin class.   FTP is the best metric for understanding fitness levels in cycling and it is trainable.

How will we test it?
•    You will complete a 20-minute all-out effort on the indoor bikes, following the structure below:
o    Warm up: 10-minute easy spin, 5-minute spin ups, 5 minutes hard, 10 minute easy spin
o    Test: 20-minute all-out effort (we will break it into 4x5 minute segments with no rest)
o    Cool down:  25 minutes easy spinning
•    You will be guided through best practices related to cadence and pacing prior to and during the test.  
•    We will calculate your FTP by taking 95% of your normalized power over the 20-minute effort.

Information once they sign up:

What should I bring to class?
•    2 water bottles: 1 with water, 1 with mix
•    Heart Rate Strap* (if you have one)
•    Flash Drive
•    Snack

What should I do to prepare?
•    Go to bed early on Friday night.  No/minimal alcohol.  Eat a typical dinner.
•    Eat breakfast 2-3 hours before the test.  Have a light snack 30 minutes before the test
•    Rest day or easy spin the day before the test

What will I get in return?
•    A printout of your FTP and calculated training zones
•    A clear understanding of your threshold
•    A baseline measure of where your fitness is today
•    The key cycling metric necessary to establish a training plan and goals

*Heart rate is a subjective response to the work you’re doing, while power shows the objective, actual work you’re doing. Ideally, you can test and use both during your training and racing.