Determine your FTP with the Best Effort 20 minute Test

When we detect an increase in FTP during any 20 minute window throughout your activity, we will notify you of the increase in FTP when you end your ride. You will then have the option to update your FTP if you choose to do so.

The goal of this test is to set a benchmark or check progress against a previous score.

To assess your FTP, DISABLE ERG mode for this workout.

Aim to keep ALL OUT efforts as even as possible. Your effort level should be very taxing, but steady.

Your FTP value will update automatically only if the new value is HIGHER than your older FTP. To make sure you have the right value, set your ftp to 100 before doing the test. This test focuses on 20 minutes maximum sustainable power, with a 10 minute warm up to get your body ready. Compare the new result to your previous. Changes can mean you are fitter or fatigued.

.95% of your 20min best effort in test is FTP.

During this test we suggest you do the FTP test on Stelvio or Borrego, or a Magic Road that is either flat or gradual uphill until the end. This is important to allow you to apply continuous power without your trainer going into freespin and continuously having to adjust gears.

  1. In Menu → My Account set your FTP to 100.

1.png

2. In Workouts → RGT Library select the ‘FTP Test 1’

A workout is not necessarily required because the ERG is turned OFF, it is meant to help as a visual que for when to start your 20 minute interval and finish it.

3. Disable ERG and set the Trainer Difficulty to 5%

2.png

During this test we suggest you do the FTP test on Stelvio or Borrego, or a Magic Road that is either flat or gradual uphill until the end. This is important to allow you to apply continuous power without your trainer going into freespin and continuously having to adjust gears. The trainer’s resistance has to be high enough that you can complete the test

After you finish the test and you click ‘End Ride’ button, at the summary you will be presented with your new FTP score.

3.png

If you click on OK - It will automatically update your FTP value on your account.

3. Manual calculation of your results on Strava

You will need a Strava account in order to calculate your FTP based on the results of this test.

  1. Once you are done with your workout if it did not automatically upload to Strava:

    1. Upload the file manually to Strava

  2. Click on Analyze once you select the activity within Strava.

    1. Click on the Time icon to display the activity on a time base

    2. With the mouse pointer, align to where the start of the 20 minute all out effort started at and click and drag to where the end of that 20 minute effort ended

      4.png

    3. Once you have zoomed in on the 20 minute all out effort you will get the average calculated for that window. Use the average to manually calculate your FTP ( FTP = AVG PWR x 0.95). In this example FTP = 168 x 0.95 = 159

      5.png

      d. Update the FTP value in your Profile Screen

      You are all good to go!