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 Tests will able 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 off for all our classes here in the Njinga Lab and online.
Read our Njinga Tips below to ensure you are ready for a successful FTP Test:
1. FAMILIARISE YOURSELF WITH A WATTBIKE
Do a group indoor cycling class or a self-train session on one of our wattbikes first to familiarise yourself with how it feels to ride a wattbike. 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.
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 request 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 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 keep your focus on your FTP Test, we highly recommend you come along with a gold, silver, and bronze target in mind. Especially if you have done a previous FTP or currently on one of our Group Indoor Training Programmes, this will help to keep you focused on realistic goals. 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 in the Njinga Lab.
5. HOW CAN WE MOTIVATE YOU?
On the day we’ll ask what we can do to help you and keep you motivated. Do you want us to encourage you throughout the test or do you want to be left alone? Have a think if there is a specific way we can help you through the test.
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 BRING 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
The FTP Test will provide you with a great benchmark of your current cardiovascular fitness, so if have never completed a FTP Test or need to refresh your training zones be sure to book your FTP Test NOW.
Train Smart to see better results!