Understanding FTP And How To Perform Your Own Test Indoors
# Understanding FTP And How To Perform Your Own Test Indoors
FTP stands for Functional Threshold Power, a concept that has become a cornerstone in cycling performance analysis. It represents the maximum power output a cyclist can sustain over a specific duration, typically 60 minutes,
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## Functional Threshold Power
To calculate FTP, you can use the following formula:
[ \textFTP = 0.7 \times \textmax HR + 1.5 \times (\textHR @ 95\% VO2 max) - 20 ]
This equation estimates your FTP based on heart rate data collected during a steady-state or ramp test. The key is to ensure you're comfortable and not exceeding sustainable lactate levels. Over time, your FTP will improve with consistent training and racing.
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## Ramp Tests
Ramp tests are a popular method to measure endurance and functional threshold power. These tests involve increasing your power output at specific intervals to assess how well your body adapts under pressure. A common approach is to start at 70-80% of your FTP and increase the intensity by 10% every 5 minutes until you can no longer maintain the effort.
Indoor cycling sessions allow cyclists to simulate race conditions, track progress, and tweak training programs with precision. By using power meters and heart rate monitors,
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