Determine your own training zones: Determine FTP & do a road bike performance test
Robert Kühnen
· 12.01.2017
Different load intensities are defined for road bike training control - either according to power (watts) or heart rate. These form the six training zones (compensation to peak zone) in which you train. To determine these, first determine either your functional threshold power or your threshold heart rate:
FTP - the functional threshold power
The functional threshold power is defined as the maximum power that can be achieved over one hour. Prerequisite for the determination: a power measurement device such as a power meter on a road bike or gravel bike.
1. step on the gas for a moment
Start by warming up for around 30 minutes. Then ride up a climb as fast as you can for 4 to 5 minutes. If you don't have an incline available, you can also accelerate on the flat. In principle, it doesn't depend on the route, but most riders can motivate themselves better uphill to give it their all. The aim is to give yourself a good workout and thus empty your anaerobic stores, which could otherwise distort the second part of the test. Afterwards, continue riding at a relaxed pace for 10 to 20 minutes.
2. 20 minutes speed ride
Once you have reached a suitable quiet section of road, ride at full throttle for 20 minutes. Start the first few minutes cautiously and then keep up the pace. Really push yourself and try to do your best towards the end. Afterwards, roll out easily and crank home in a low gear - you've completed your first performance test!
3. evaluation
You can read your best 20-minute performance directly from some bike computers. However, you should retrace your ride by transferring data from the bike computer to a PC and analysing it using analysis software. Were you travelling at a steady pace or did your performance drop towards the end? This will show you at what level you can start the test next time. If your performance dropped sharply during the test, you have overdone it and the average performance determined is lower than it could be.
Calculate FTP value: How it works
Multiply your best performance over the 20 minutes by 0.95. This gives you a good estimate of your functional threshold power (FTP). The test is a short version because you need a lot of motivation for a one-hour time trial. You can check your real FTP later on by looking at your best performance in a race. As a rule, the real peak performances are found in competition and not in training.
Functional threshold power (FTP) = 0.95 x 20-minute power
This FTP performance is the linchpin of your entire training programme. The training zones are derived from this performance - you achieve a certain percentage of your FTP in each zone. And the best thing is: you can simply repeat the test at any time, preferably on the same route. You will get a better and better feeling for the categorisation of your performance and the test will be easier for you. You should be rested and full of energy at the start. The ideal time is after a week of regeneration.
Determine threshold pulse
The average heart rate during the 20-minute time trial to determine the FTP performance is a good approximation of your threshold heart rate.
If you are training without a power meter, you should carry out the test on a mountain if possible. You can calculate your performance based on the riding time on your test hill and have a direct check on whether you have improved.
Long climbs in competitions give you an even more accurate picture of your threshold heart rate and threshold power. Competition data is very helpful for comparing the test values.
You can recognise training progress by shorter riding times with a constant or falling heart rate.
Road bike training according to plan: an overview of the training zones
The relationship between heart rate and power is individual, so the heart rate data in the table is only an approximation. If you record your heart rate and power, you will see in the analysis of your training sessions whether the ranges correlate as in the table. If not, adjust your heart rate zones slightly.
FTP test data for threshold and pulse from laboratory tests
You can also use data from laboratory tests for threshold power and pulse. Depending on the test and evaluation protocol, this data may deviate to a greater or lesser extent from the FTP self-test.
For repeated laboratory tests, you should ensure a standardised protocol (preferably from the same provider) so that the values are comparable.
It makes sense to compare the laboratory data with real data such as from the FTP self-test or with race data in order to scrutinise them. Most lactate tests do not determine real equilibrium states, but are only approximations. Therefore, do not look at the figures too slavishly. They are there to provide a rough framework.
When and how often should you do road bike performance tests?
Make a Road bike performance test before an important training block. You should be well rested, so you should not have trained hard in the days before. Repeat the test every 4 to 8 weeks to track your performance development.
Talent test for cyclists
What type of competitor are you? Do you prefer epic mountain marathons or crisp criteriums? Take the TOUR talent test and find out where your strengths and weaknesses lie. Adapt your training and competitions to your strengths profile and you will have more fun and success on the bike. Below is the PDF download of the free talent test for cyclists.
