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FTP calculation

EllencharnleyEllencharnley
in General Training Discussions

I've seen two methods to this and they give me a different result.

One says do 2x20 mins (2') and take the normalized power for the whole 42 mins.  They other says take 95% of the average power for a 20 min interval.....?  which should I use?

Thanks!

 

Comments

  • Coach PatrickCoach Patrick
    I suggest the 2x20 as we all speak that language. You can use the 20' method to do some quick math during the season off of a workout, etc.
  • Al TruscottAl Truscott

    Ellen, the Wiki has two articles written by the coaches on FTP testing. Here's the first one, which contains a link to "Alternate Means of Testing..."

    Because I am still ramping up my strength, in about ten days, I'm going to use the 20 minute protocol. This one requires going ALL OUT to exhaustion for 5 minutes, followed by 10 minutes EASY, then 20 minutes riding as if the coaches have a gun to your head. Then the FTP is 0.95 x the NP for the 20 minute interval. At least that's the way I learned it.

  • William JenksWilliam Jenks
    Al is right on. The subtlety that Rich didn't mention in the post (I saw it too) is that the 20 minute method assumes you are going all out for that period. You naturally can handle a bit higher load than when you know you have a second 20 minutes after a couple minutes' rest. Rich is a bit superhuman, and also had more than a couple minutes' rest between his sets. (He had to get down the hill....)

    The standard EN method is the 2x20 test, but if you google something like "seven deadly sins FTP" you'll find a list of several different ways of guessing your FTP. They are all approximations. These are in addition to what you'll see in the Wiki post that Rich wrote.
  • EllencharnleyEllencharnley
    Great thanks guys....! love the humor about Rich too....that's exactly where I read it!
  • David RDavid R

    Ellen, I live in Henderson, just to let you know.  When I do my test inside on the trainer I do the 2X20.  When I do the test outside, I do the 20' X 95% only because trying to find a stretch of road around here that is somewhat flat is very hard to find.  The only stretch of road I have found so far is at the south west end of the valley.  I usually go out to St. Rose Pkwy and park at the Hampton Inn, ride down to Las Vegas Blvd and hang a left at the M hotel.  Go a short distance through the last light and then start the test.  I usually end up just a short distance from Jean.  If you ever want to go for a ride just shoot me an email.  I ride almost every weekend.

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