How to do a bike FTP Test and calculate threshold power

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Zwift Ramp Test:

  1. Launch the Zwift application and log in.

  2. Select the ‘Workouts’ menu from the starting screen.

  3. Choose ‘FTP Tests’ from the list of workout categories.

  4. Pick the ‘Ramp Test’ from the FTP Tests options.

  5. Follow the instructions provided during the test to ensure you’re working at the correct intensity.

Alternative Indoor/Outdoor Ride:

  1. If you’re not using Zwift, you can do an all-out 45-60 minute indoor or outdoor ride.

  2. Make sure you’re maintaining as high a power output and heart rate as you can sustain for the full duration.

Record Average Power and Heart Rate:

  1. At the end of your test or ride, record your average power (watts) and heart rate (BPM).

  2. These readings can often be found on your bike’s computer or fitness tracking device.

Update Results in TrainingPeaks:

  1. Log in to your TrainingPeaks account.

  2. Click on your profile and select ‘Settings’.

  3. Under the ‘Zones’ tab, click ‘Speed/Pace’, then ‘Add Zone’.

  4. Here, add your FTP (Functional Threshold Power) which will be the average power you recorded.

  5. Similarly, add your average heart rate in the ‘Heart Rate’ section.

Timing:

Ensure you perform this test before your day’s workout, if any.

The reason for this is to ensure you’re fresh and can give your maximum effort during the test.

Remember: The purpose of these tests is to establish your FTP (Functional Threshold Power), which is a key metric for designing and implementing effective cycling training programs. The data helps in tailoring workouts to your current fitness level. So, always try to perform these tests under consistent conditions for accuracy.

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