February 16, 2021 8 min read
Important:
The FTP test is suitable for those with an exceptional level of fitness looking to understand their training zones and fitness in more detail.
The test takes you to your maximum and should only be attempted by the exceptionally fit. The test should not be attempted if you are a beginner or have been recently ill or injured. Consult your doctor before you commence any Wattbike test or training plan. The tests are not suitable for children or young adults under the age of 18 unless under supervision.
The FTP test, or Functional Threshold Power test, is a maximal effort test lasting up to an hour. One of the most popular ways to find your FTP is to do the 20 minute FTP test on your smart bike. The performance data derived from this test is used as the baseline figures for endurance cycling. Testing your FTP will give you all the information you need to be able to set your training zones, start training effectively and deliver results.
It is a tough test, an all-out effort for 20 minutes, so you will need to be well trained, conditioned and experienced to gain the most out of doing the test. If you are not fit enough to do the test, your results won’t give you a true reflection of your ability, the Health Assessment Submax Ramp Test is a good test for those who are beginners or not as conditioned.
Do the FTP test at the start and end of the training program to measure the change in your endurance fitness. It might be a good idea to test at strategic points during your program to check in on your progress.
FTP, or Functional Threshold Power, is a cycling performance measure, which is invaluable when it comes to professional cycling and training for key cycling events. Testing FTP performance will give you the chance to improve your pacing strategy, track your training progress and win the cycling race.
One of the most popular ways to calculate your FTP is through a 20-minute cycling threshold test, which will challenge your endurance and speed. You can use the FTP test results to set personalised FTP training zones and give structure to your training.
It is simple and easy to complete an FTP test on the Wattbike.
When you’ve completed the FTP bike test you will be able to see your results on the “test screen. Use them to improve your training, and set up your cycling goals.
Following the Functional Threshold Power test, a new ‘test’ screen will automatically appear. The screen will display:
If you miss this summary screen, don’t worry, all test data is stored and can be accessed in your History.
You might be wondering what is a good FTP for a cyclist? It will depend on a range of factors like overall physical fitness, weight, and your cycling category. At the end of the day, the most important thing is to exercise and improve your performance regularly, without breaching the limits of your body.
The Health Assessment Submax Test willestimate your Maximum Minute Power (MMP), Maximum Heart Rate (MHR) (also your FTP* and FTHR) and give you an age and gender-related fitness score. You can use this information to set personalised training zones, give structure to your training and inform your fitness compared to your age grouping (more about this here). It is a submaximal test, stopping when you reach an RPE of 7 out 10, meaning it is easier and safer to do compared to the maximal tests on the Wattbike.
After successfully completing the HA Submax Test a training program is recommended based on your age and gender fitness score
Anyone! Particularly useful for those who are new to exercising or who are unfit. Use the test at the start of a training plan/ block of training to set your baseline performance figures or to find out how your fitness compares to your age group.
Following the test, a ‘test’ screen will automatically appear which displays:
If you miss this summary screen, don’t worry, all test data is stored and can be accessed in your History.
Important:
The 3 minutes test is suitable for those with an exceptional level of fitness looking to understand their training zones and fitness in more detail.
The test takes you to your maximum and should only be attempted by the exceptionally fit. The test should not be attempted if you are a beginner or have been recently ill or injured. Consult your doctor before you commence any Wattbike test or training plan. The tests are not suitable for children or young adults under the age of 18 unless under supervision.
It is an all-out effort for 3 minutes. The test will calculate your Maximum Minute Power (MMP), Maximum Heart Rate (MHR) Functional Threshold Power (FTP) and Functional Threshold Heart Rate (FTHR). You can use this information to set personalised training zones and give structure to your training. If you're unsure of what wattage to start your 3 minute on, try the Health Assessment submaximal ramp test as a warm-up which will give you a good estimation of where to start.
Who is the test suitable for and when should you do it
It is a tough test, an all-out effort for 3 minutes, so you will need to be well trained, conditioned and experienced in order to gain the most out of doing the test. If you are not fit enough to do the test, your results won’t give you a true reflection of your ability, the Health Assessment Submax Ramp Test is a good test for those who are beginners or not as conditioned.
Do the 3 minute test at the start and end of the training program to measure the change in your fitness.
Following the test, a ‘test’ screen will automatically appear which displays:
If you miss this summary screen, don’t worry, all test data is stored and can be accessed in History.
Important:
The Max Ramp Test is suitable for those with an exceptional level of fitness looking to understand their training zones and fitness in more detail.
The test takes you to your maximum and should only be attempted by the exceptionally fit. The test should not be attempted if you are a beginner or have been recently ill or injured. Consult your doctor before you commence any Wattbike test or training plan. The tests are not suitable for children or young adults under the age of 18 unless under supervision.
It’s an incremental test to exhaustion, the target wattage increases by a set amount every minute until failure. Maximum Minute Power (MMP) and Maximal Heart Rate (MHR) is found by doing this test (the test by default will also give a calculated FTP and FTHR figure). The final full minute is where MMP and MHR are recorded. This is the ‘gold standard’ test designed to find your MMP and MHR.
Following the test, a ‘test’ screen will automatically appear which displays:
You can press the right arrow to switch between tabs for more information. For advice on how to read and interpret this data, read Wattbike Data 101 - An Ultimate Guide To Wattbike Data For Beginners
If you miss this summary screen, don’t worry, all test data is stored and can be accessed in History.
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