ftp is often used to determine training zones when using a power meter and to measure improvement. dr andrew coggan, co-author of training and racing with a power meter, created the ftp standard as a more practical approach. “even if you removed the realities of traffic and stoplights, a 60-minute time trial is very difficult to do.” to measure your ftp, you need a bike with a power meter or a smart trainer with an integrated power meter. a bike with a meter is ideal because you are able to generate more power outside than when you’re on a fixed bike inside. you can also just use your garmin or other head unit — just remember to start and stop a lap for your 20-minute effort. the more you ride with a power meter, the more you will understand your abilities. chris froome gets a lot of flack for staring at his computer during critical tour de france stages as he monitors his effort.
because you beat your training buddy up a hill? measuring your ftp is analogous to standing on a bathroom scale — that number ain’t gonna lie. but the ftp number in and of itself is not a comparative metric — it is your personal number for specific training. plug in this number and the program will do the rest, whether this is trainerroad, zwift or something else. for training with power, these are based on your ftp and are often determined like this: when you hear people talk about doing a tempo ride, or an endurance ride, what they are talking about is training in those specific zones. frank overton, founder and head coach at fascat coaching, has, for a decade now, been a big proponent of ‘sweet spot’ training as a way to raise ftp and generally be more productive with your training time. he and other coaches define ‘sweet spot’ as an overlap between the top-end of tempo and the low-end of threshold.
by now you’re no doubt at least familiar with ftp, how it impacts your training approach and your training programs such as trainerroad, the sufferfest and zwift (with the workout option) use ftp to ride for 20 minutes at ftp power, or if using a heart rate, look to build it up to your threshold heart rate after eight to ten minutes. ten minutes recovery (zone one). ride for 20 minutes at ftp power, or if using a heart rate, look to build it up to your threshold heart rate after eight to ten minutes., ftp training plan, ftp training plan, ftp by age and gender, average ftp by age chart, ftp calculator.
hunter allen, andrew coggan and stephen mcgregor suggest this protocol in training and racing with plus, you’ll need to know this number if a coach prescribes training zones with power. while ftp can be ideally, you can test and use both during your training and racing. can i test on a gym or spin bike? beware of gym bikes, ftp test, power meter training sessions, ftp calculator by age, what is a good ftp score peloton
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