FTP Testing Protocol
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Lactate Threshold Testing Protocol
This “maximum steady state” test will approximate the results of a 1-hour time trial effort and allow for the proper setup of power and heart rate training zones. It is appropriate for all levels of cyclists and triathletes. Ideally, the test would be performed during a rest week. Results can improve dramatically with experience and a specific training focus on intervals targeting muscular endurance. Be sure you have your physician’s full support before attempting this test or any strenuous exercise.
Logistics
On the road: A 6-8 mile stretch of uninterrupted road is required. Stop lights, traffic, and down-hills will negatively affect results. A long, gentle climb requiring very few gear changes is perfect. On the trainer: Set up your bike in the coldest room of the house with a fan blowing directly on you. Ready…Set…Go!
Warm Up:
Build effort gradually from a very easy pace for 15-20min. Include 3 x 2 minute efforts @ 80, 85, and 90% (resting for 1 minute in between) towards the end of warm up. Go right into the Test Set. Test set: Ride 2 x 20 minute intervals (resting for 2 minutes in between) at even-paced effort, with zero gas left at the end. Start conservatively, as the first 10 minutes is the easiest. As the leg burn sets in, be sure to keep your cadence up! It’s recommended to change into an easier gear if your cadence falls off by just 5 rpms. Spin easy and recover during the 2 minute rest interval. This short break will improve your mental focus without compromising your results. Get right back to work and find your edge. Triathletes are encouraged to use the aero position as much as possible.
Cool down:
Ride very easy for 5-10min following the test. Use good recovery techniques immediately after to minimize the recovery cost of this session. Post-ride Analysis Your threshold power (FTP) is approximately 3% higher than your average power during the entire 42-minute test interval. This should align with your normalized power for those of you using WKO+. To cross-check the accuracy of your test, you can examine your best 60-minute efforts from a mean maximal graph that includes fast group rides, races, and longer time trial efforts. You may also use the average heart rate over the last 10-15 minutes of the test as your lactate threshold (LTHR), also known as the Joe Friel Zone 4 / 5a boundary.
Matt Giunta of Blue Shift MultiSport is an affiliated coach with ergomoUSA.
He trains with an Ergomo and coaches athletes who use ergomo powermeters. He provides training content for Triathletes for ErgomoUSA.
Blueshift Multisport, LLC is a Boston-based coaching company founded by USAT Certified Coach Matt Giunta and is an authorized dealer for Ergomo in the Boston area.
