FTP by bike: what is it and how to set up power zones

What is FTP for?

Many jobs are set as a percentage of FTP. Therefore, an error in the original number changes all the intervals at once: the easy part may become too heavy, and the working part may become impossible. A beautiful value in the profile is less useful here than the setting with which the task corresponds to its purpose.

Watts describe power, and watts per kilogram is the ratio of power to mass. These are different indicators: the FTP field is usually waiting for watts. In The TrainingPeaks Dictionary FTP is considered as a threshold benchmark for long-term work. You should not turn this definition into a promise that you will definitely keep any result of a short test for exactly one hour.

Why do the evaluation methods give different numbers

There are tests with a long effort, stepwise protocols and estimates based on the accumulated power history. They use different inputs and assumptions. Preparation, distribution of efforts, machine mode and calculation rules of the selected test are important. Two results cannot be honestly compared, forgetting how they were obtained.

For example, TrainingPeaks describes a twenty-minute power estimate with a factor of 0.95. This is an assessment method, not a rule for any twenty-minute trip. Y Wahoo Half Monty another protocol that includes several parts. You cannot take the maximum minute from one test and apply the formula of another to it.

What to fix before the test

• The name and version of the protocol, requirements for the machine mode and sensors.
• Power source: machine tool, pedals or other meter.
• The order of calibration of this particular device and the relevance of its configuration.
• Cooling, room and the ability to complete the task without interruption.
• The previous FTP value and date to save the change history.

The maximum test is a separate load, and not an obligatory part of the first acquaintance with the machine. Discuss the choice of testing and its place in the plan with coach especially if there is no intensive work experience yet. If you feel unwell, do not start the test for the sake of filling in the field in the application.

How to transfer a number to a workout

Check the units and save the result in the settings of the desired sport. If you use multiple services, find out which fields are synced and which need to be updated separately. Changing FTP in one application does not prove that the old job in the second one has been recalculated.

To check the arithmetic, take the conditional 200 watts. The goal of 60% will be 120 Watts, and 90% will be 180 Watts. If you specify 250 instead of 200 by mistake, the same 90% will become 225 watts. This is an illustration of the calculation; your goals are taken from your assignment. In FATRACING, before starting, match the FTP field with watts on the graph training in the browser.

Power zones and heart rate zones are not interchangeable

The names of the zones and their boundaries depend on the selected model. "Zone 2" without specifying the system does not specify a single range for all services. When transferring a plan, it is useful to keep the calculation method, not just the color signatures. Pulse zones are calculated separately: you cannot enter the FTP number in the threshold heart rate field.

After changing the threshold, check how the borders and the nearest tasks have been recalculated. Old activities may be displayed differently depending on the service settings history. To get started with the data there is Intervals.icu guide, and for the task — training constructor.

How to evaluate changes without self-deception

Compare similar conditions and a single power source. If the machine, evaluation method and cooling have changed at the same time, the difference cannot be confidently attributed to training progress. Write down the circumstances next to the result. Device divergence can be studied separately via comparison of two meters.

If the usual tasks have stopped being performed, first sort out the sleep, recovery, room, connection and correctness of the numbers along with the plan. Do not boost FTP just because one short interval gave a lot of watts. And don't take every hard day as proof of lowering the threshold: one observation doesn't yet describe a sustainable change.