why include the 2min recovery in the 20/2/20 bike test?

jimmy augustine

 I will be attempting my first ftp test tomorrow morning.

Just to be sure, after I warm up I do 2x20' with 2 rest and I look at the NP figure for the entire 42 minutes, not just the 40 minutes of work. Is that correct?

If so, how much does the effort level that I put out over the 2 minutes of recovery effect the final number?

Peter Greagg

Yes take the NP of the whole 42 mins. You are trying to estimate what average power you can push out over 60 minutes without having to do a 60 min TT.

I just pedal easy but others sit in Z3 — it's up to you really but just use the same approach each time so the reasults are comparable.

Peter Greagg

ps the easier you go in the rest 2 mins lowers the NP of the 42 min period but allows you to push a bit harder in the second 20 — hope that makes sense.

mgraffeo

FTP = power you can hold for an hour

Lots of ways to estimate it. 2x20(2) is a pretty good estimate, since it's hard to overachieve in 20' intervals and the 2' rest brings down the NP just enough to be accurate. It's better than taking a fixed percentage of a given time ride. Ride easy enough to be ready for the second 20 minutes. Don't try to game it by keeping the watts up in the break. Earn the watts on the interval.

Dino Sarti

+1 on everything already said. Really good advice. I would only add don't get discouraged the first time. It is really easy to come out too hot on the first 20 and then explode on the back half of the last 20. There is a bit of an art to it and it get much easier once you do a few. The power is, after all, a pacing tool. Once you test a few times you can use that pacing tool to better spread your effort and get and really hard, even 2x20'(2') set.

Then when you get a bit more experienced you can even develop your own methodology. That's the key. Consistent, constant methodology that shows changes up or down in performance.

Scott Alexander

I remember seeing that the 2' rest interval was 60-65%, not a complete soft-pedaling section.

jimmy augustine

Did it! got N power across the 42min as 200.
Each interval came in at 201 with the 2 min rest more like 105. so I backed off more on the rest period but given that the 2 intervals were identical in terms of NP, I will call it an accurate test and run with the results for the next 6 weeks or so.

Swanie

When I do my bike test I will go for 20 minutes on the same course. Up a gentle hill for about 5-6 miles, then turn around and rest all the way down (about 12 minutes) then hit the hill for another 20 minutes trying to get further up the hill before my 20 minutes is up. Then I average the two 20 min intervals and multiply by 95%. But I do the same test every time, so its consistant.

Peter Greagg

Nice work Jimmy.
As Steve points out, it is important to do the same protocol each time so you can compare the results.

jimmy augustine

Ok. I can use the same road each time I test. Unless I find a better venue. This is a 1.5Mi flattish stretch of road with no cross roads and I just went up and down it over and over. So I had little power drops as I did u turns. But it was flat. tradeoffs.

Bob Irwin

Jimmy - I'll be interested to see what others say, but 1.5 miles then turnaround and repeat 10 times doesn't sound like a good way to test to me. Too much variablility. It's supposed to be a steady effort. But I'm not a good one to talk - I do my tests uphill because I get lazy on a flat course.

jimmy augustine

Bob-
You are right. It was far from ideal.
But given my time constraints on that day it was either that or the trainer.
VI was 1.01 for each 20min segment though and the NP for each segment was the same as well. So that gives me a little confidence at least that the results are usable. Who knows. I figured that a bad test was better than no test.

mgraffeo

Jimmy, very usable results. 1.01 VI with those turns is terrific execution. Have fun training at the new levels.