7 TOP TIPS TO PREPARE FOR A SUCCESSFUL FTP TEST

FTP tests can be scary, but they are vital to provide you with accurate training zones which form the foundation of all our training here at Njinga.

FTP Testing allows you to establish accurate training zones for both heart rate and power output. These zones are vital to give you clarity on your particular training level and correct intensity which, in turn, equals maximum performance. These training zones are what we base our training on for all our online sessions.

Read our Njinga Tips below to ensure you are ready for a successful FTP Test:

1. FAMILIARISE YOURSELF WITH AN INDOOR TRAINER OR WATTBIKE

If you have never done an FTP test before or used an indoor trainer, we recommend you do a simple training session first to familiarise yourself with how it feels to ride indoors. This will give you more confidence in how the bike feels and the kind of power you can push out at various intensities.

2. AVOID EXERCISE THE DAY BEFORE YOUR TEST

You should finish the 20-minute test with no excuses and feeling like you could not have gone a single pedal stroke harder. This will be the only way to generate truly accurate results and analysis of your current level of cycling fitness. Therefore, we advise that you avoid any exercise 24 hours before your test to ensure you are as fresh as possible to give 110% during the test.

We’d also suggest that you don’t cycle to your FTP Test if doing it away from home, but if you do then keep it slow and steady and use it as part of your warm-up routine.

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3. FUELLING STRATEGY

We strongly advise you to ensure you Fuel Smart before the test. Dehydration can seriously impede performance, so we advise riders to consume at least 500ml of water in the one hour prior to testing and between 1000-1500ml in the four hours prior to testing if possible. Adding an electrolyte solution to the water is also a sensible consideration.

Testing requires hard work and we recommend that riders are well fuelled beforehand, so ensure you have had a well-balanced meal that includes a healthy dose of complex carbohydrates about 3-4 hours prior to testing and then a small, simple carbohydrate-based snack like a banana one hour before the test.

4. KNOW YOUR GOAL PRE TEST

We strongly recommend you always have clear targets in mind and consider what gear you will be using for the test. A great way to do this is to practice on different gears in advance of your test so you can get an understanding of what gear/power you can hold for 20 minutes.

In order to stay focused during your FTP Test, we suggest you have a gold, silver, and bronze target in mind. Especially if you have done a previous FTP or are currently on one of our Indoor Training Programmes, as this will help to keep you working towards a realistic goal. We recommend your bronze target is the bare minimum that you would expect/like to achieve, your silver target should be achievable but a tough challenge, and your gold target would be your ultimate goal that if everything came together on the day you should just be able to achieve.

Always stretch your goals to help you reach your true potential and you never know, you may be able to get your name up onto our FTP Improver leaderboard.

5. HOW CAN YOU STAY MOTIVATED?

Create a playlist of songs that boosts your motivation or arrange for a "check-in" mid-test from a supportive friend or partner who knows your targets. Their encouragement can greatly benefit you and keep you on track towards your goals.

6. TRY NOT TO BE NERVOUS

We know it’s only natural, but this test is for you alone, and the ultimate goal is to help you to Train Smart. You can use your nerves to drive your performance.

7. WHAT TO HAVE WITH YOU

- Small Sweat towel
- 700ml Water bottle
- Cleated shoes (Look Keo or Shimano SPD MTB) or suitable hard-soled sports trainers.
- Your heart rate monitor (preferably Garmin)
- Post-session snack such as banana or energy bars

An FTP Test will provide you with a great benchmark of your current cardiovascular fitness, so if have never completed an FTP Test or need to refresh your training zones, be sure to do one as soon as possible to make your training more effective.

Train Smart to see better results!

LOOKING FOR MORE INDIVIDUAL SUPPORT AND COACHING? Check out our 1-1 coaching options for expert guidance tailored to your specific objectives.

Categories: FTP, FTP Test, Train Smart, Training Zones