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How to find F.T.P

  • 17-01-2014 9:33pm
    #1
    Charlie69
    Registered Users, Registered Users 2 Posts: 2,002 ✭✭✭


    Planning to do some training on the wattbike , but have no experience of power meters of any kind.
    I understand I need to establish some baselines first, but can anyone tell me the best method to determine my FTP, and having found it, how do I use it in relation to training, thanks


Comments

  • #2
    couerdelion
    Registered Users, Registered Users 2 Posts: 2,910 ✭✭✭couerdelion


    Allen and Coggan test is:

    20 minutes easy warm up
    3 x 1-minute wind ups with a minute rest between (100 RPM pedal cadence)
    5 minutes easy
    5 minutes all out (hard at first, but not so hard that you can't complete the effort)
    10 minutes easy
    20-minute time trial effort (like the previous 5-minute all out effort, keep control, hard yet steady, you don't want to overcook it and die before the end)
    10 to 15 minute cool down

    Then it's 0.95 x your 20 minute avg power to give you an FTP. You can then use this to establish zones for training.

    Their "training with power" is a good book and explains all of this much better than I can try and regurgitate.


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