What is FTP?
Functional Threshold Power. It represents your ability to sustain the highest possible power output over 60 minutes. We calculate the FTP as 95% average power of 20 minutes.
Why should I measure my FTP?
It is really important to undertake the test to train in the most efficient and productive way possible. Having your FTP accurate and up-to-date is really crucial. You need it to train in the correct intensities.
Where can I make an FTP test?
You can make it in the ROUVY application in the Workout section.
What length of warm-up should I set?
A really thorough warm-up is highly recommended. It is vitally important for the best test you can undertake.
What target FTP should I set when I have never done an FTP test?
It depends on how good your physical performance is. From 1 (elite performance) to 5 (not trained) divided by sex.
*for exercise: I'm a man and my weight is 80kg, my performance is 3 ( I choose 2,80 ). I have to count 2,80 * 80 = 224. It means I will enter the FTP target to 224W.
This table can also be of help to compare your results to those of elite athletes.
FTP values are based on a survey by Allan Hunter and Andrew Coggan, Training and Racing with a Power Meter (Boulder, CO: VeloPress, 2010)(1 lb = 0,454 kg).
Under what circumstances should I undertake the test?
To make the test as accurate as it can be, you should be fresh. For instance, take a few days off of your normal training or get some good sleep. Lack of rest might cause you to be unable to sustain the maximum effort. So you will artificially depress your FTP. Don't take too much time off, because you might have a problem with over-freshness. Also, when you are testing your FTP indoors, you should get some cooling to reproduce the wind-like effect that cools you outdoors.
It is not good for you to be nervous about FTP testing, although it should be painful at the end of the test. It should be a good pain, like when you are riding up the hill. It is essential to test every 6 weeks.
The test itself
The test consists of 3 main parts: Warm-up, Main test, and Cooldown.
- Click on the workout feature in the app
- Select the test from the menu
- You are required to enter your estimated FTP. If you are not sure, you can start with 200W. We add 5% to your entered value and that becomes your target power.
- If this is too hard, after you rest, restart the test and lower the value accordingly. The power value represents a power output you should be able to sustain for 1 hour even though the test itself only lasts 20 minutes.
- Start the FTP Test
You can change the resistance that suits you. The graph will adjust as you change the power. You can also skip the Warm-Up and Cool Down on the middle right side, whenever you feel ready for the test. The main test cannot be skipped or paused.
Changing the power in the main test will directly affect the final output.
- You will get your new FTP value in the workout summary after the FTP test.