Real-Time FTP Determination

Never Do An FTP Test – The Sequel

Last year, we introduced the idea that there was no longer a need to do FTP tests when you use Xert.  This was quite remarkable at the time as athletes often planned and performed tests on a regular basis both during training and racing seasons in order to determine their level of fitness and performance expectations.  Alas, there are still many that use lactate testing with blood sampling to determine FTPAlso referred to as Functional Threshold Power, it is regarded by most athletes as the power that can be sustained....

Today, we announced a new Garmin app: What’s My FTP? with another novel and powerful approach to determining an athlete’s FTPAlso referred to as Functional Threshold Power, it is regarded by most athletes as the power that can be sustained...:  we can detect it in real-time, on-the-fly.

The is quite the accomplishment as the method uses some sophisticated techniques and pattern recognition to determine your FTPAlso referred to as Functional Threshold Power, it is regarded by most athletes as the power that can be sustained....  Whereas in the past you either needed to test using a 20 minute FTPAlso referred to as Functional Threshold Power, it is regarded by most athletes as the power that can be sustained... test for example or examine many months worth of data to get a realistic FTPAlso referred to as Functional Threshold Power, it is regarded by most athletes as the power that can be sustained... value, this method enables you to determine your FTPAlso referred to as Functional Threshold Power, it is regarded by most athletes as the power that can be sustained... on that day or even at that moment.

How Does the App Work?

The app is a simple Garmin Connect IQ Datafield.  Note that it does not connect or require an Xert account nor does it require any configuration, although there is an option show FTPAlso referred to as Functional Threshold Power, it is regarded by most athletes as the power that can be sustained... in W/kg in the app settings.  You simply install the app as any other datafield on your Garmin and add it to your Activity Profile.  It supports a wide variety of Garmin devices so that you can run it on your bike computer or on your wearable.

In general, it’s best to use a dedicated screen for it but another approach is to use 2 fields on your data screen with Power and the My FTPAlso referred to as Functional Threshold Power, it is regarded by most athletes as the power that can be sustained... app.  This enables you to see your power and where you are relative to the effort needed to get your FTPAlso referred to as Functional Threshold Power, it is regarded by most athletes as the power that can be sustained... to move upwards.

 

The best approach to getting great results is to do a ride where you know you’ll eventually be brought to your limit.  Sometimes there’s a climb that you repeat until you legs give in.  Sometimes you can give it all in a crit.  Sometimes you reach your limit when you get dropped. Whenever you reach a point-of-failure, the app will provide a value for your FTPAlso referred to as Functional Threshold Power, it is regarded by most athletes as the power that can be sustained....

You’ll notice that during your ride, race or workout, the dial moves clockwise until it reaches 12 o’clock.  You’ll initially find it easier to do this and your FTPAlso referred to as Functional Threshold Power, it is regarded by most athletes as the power that can be sustained... number will increase.  It will then become harder but you’ll still be able to get an increase.  Eventually, you’ll have a maximal effortSynonymous with point-of-failure, this refers to moments during an activity where an athlete attempts to produce as much power as... and from there on after, it will become impossible to get the dial to go to 12 o’clock.  The number displayed will then show your FTPAlso referred to as Functional Threshold Power, it is regarded by most athletes as the power that can be sustained... and the dial becomes a fatigueFatigue represents a reduction in an athlete's ability to produce power.  It either manifests as a reduction in Maximal Power... gauge.

Pacing and Recovery

Unlike other tests or traditional techniques where you need to sustain your highest effort for a period of time, without any breaks, the app works differently in that it looks for how you fatigueFatigue represents a reduction in an athlete's ability to produce power.  It either manifests as a reduction in Maximal Power... and recover in establishing your FTPAlso referred to as Functional Threshold Power, it is regarded by most athletes as the power that can be sustained....  You don’t need to pace or worry about your intensity level.  Simply keep going until you can’t go any longer and the final number will represent your FTPAlso referred to as Functional Threshold Power, it is regarded by most athletes as the power that can be sustained....

How long do I have to ride for?  20 minutes? 1 Hour?

Although FTP is often characterized as the power you can hold for 1 hour, other methods such as the 20 minute test have been used as ways to approximate this number using the 95% rule.   Our app works differently in that it looks for the power that you should be able to sustain for a very long time.  This is often very close to your 1-hour FTP power, perhaps a few watts above or below and for all intents and purposes can be used in place of FTP.  Some say that this represents a better threshold power, and is what Xert uses.

If you are aiming to explicitly test yourself with the app, be sure to warm-up and be ready for some level of discomfort as your FTP rises towards your real FTP.  Don’t worry if you don’t get there in one shot.  It’s fine to simply keep trying until you feel you’ve done your best. Obtaining your FTP can take as little as a few minutes, so long as you are prepared to go as deep as you can and put out a true maximal effort.

Other Unique Uses

The lap button on the Garmin will reset the value back to where it began.  This isn’t necessary to obtain your regular FTPAlso referred to as Functional Threshold Power, it is regarded by most athletes as the power that can be sustained..., however in some special cases doing a secondary test can be very informative.  For example, if after a 4-hour ride, you’d like to understand the effect of long-term fatigueFatigue represents a reduction in an athlete's ability to produce power.  It either manifests as a reduction in Maximal Power... on FTPAlso referred to as Functional Threshold Power, it is regarded by most athletes as the power that can be sustained..., you can reset the value and again push to your limit and see how you’ve been affected.  You can even attempt various interventions (like trying different food or drinking protocols) to see which enables you to sustain the highest FTPAlso referred to as Functional Threshold Power, it is regarded by most athletes as the power that can be sustained....  You may also try different positions on the bike as another example.

Getting Best Results

For best results, the first time you use the app, perform a Peak PowerAs one of the three parameters that define an athlete's Fitness Signature, this is an athlete's highest possible power.  Sometimes... effort (i.e. obtain your highest power possible) while you are fresh and before you attempt an exhausting effort.  Look for an opportunity to put out your highest wattage possible first and from then on you should be good to go.

Looking to track your FTP and do a whole lot more?  Register for a 30-day FREE trial of Xert

2018-01-28T11:46:24+00:00 Blog Post, fitness, training|