Measures: Fonksiyonel eşik güç (FTP), watt/kg performansı
Table of Contents
Difficulty: Cok-zor | Category: Aerobik
Protocol
The 20-Minute FTP Test is considered the gold standard in cycling training, estimating the maximum sustainable power output for 60 minutes. Developed by Andy Coggan, the method defines FTP as 95% of the mean watt value achieved over 20 minutes.
Preparation: The participant should be rested on test day, with no heavy training for 48 hours beforehand. Warm-up: 10 minutes at moderate intensity, 3×1-minute high-intensity intervals (2-minute rest between), then 5 minutes easy pedaling. This warm-up opens capillaries and prepares the cardiovascular system.
Test Procedure: The participant targets the highest possible average power for 20 minutes. Even pacing is recommended; sprinting in the early minutes should be avoided. Power meter values are monitored in real time. Cadence is left to individual preference (70–100 RPM).
Data Recording: The average watt value over the 20-minute test is recorded. Heart rate is monitored but not used in calculation.
Calculation: FTP = 20-minute average watts × 0.95. For example, if the 20-minute average is 300 W, FTP = 285 W. W/kg = FTP / body weight.
Post-Test: A 10-minute low-intensity cool-down is performed. The FTP value is entered into platforms such as Trainingpeaks or Garmin and training zones (Z1–Z7) are automatically updated.
Formula
FTP = 20min_avg_watts × 0.95; W/kg = FTP / bodyweight_kg
Equipment Required
bisiklet ergometre veya akıllı trainer, güç ölçer, kalp atım hızı monitörü
Normative Values (Age: Tüm yaşlar (bisikletçiler))
| Classification | Male | Female |
|---|---|---|
| Excellent | >5.0 W/kg | >4.0 W/kg |
| Good | 4.0-5.0 W/kg | 3.0-4.0 W/kg |
| Average | 3.0-4.0 W/kg | 2.0-3.0 W/kg |
| Below Average | 2.0-3.0 W/kg | 1.5-2.0 W/kg |
| Poor | <2.0 W/kg | <1.5 W/kg |
Practical Applications
The FTP value forms the foundation of cycling training programming. All training zones are determined relative to FTP. It is a critical metric for triathlete assessment, gran fondo preparation, and race season planning.
Limitations
The 0.95 coefficient may not be ideal for all individuals; for some ‘sprinters’, FTP may come out lower. It is a mentally demanding test requiring sustainability over 20 minutes.
Related Tests: Ramp Test, Critical Power Test, Lactate Threshold Test
Sources: Coggan AR & Allen H, 2010, Training and Racing with a Power Meter; Borszcz FK et al., 2020, Int J Sports Physiol Perform
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Protocol The 20-Minute FTP Test is considered the gold standard in cycling training, estimating the maximum sustainable power output for 60 minutes. Developed by Andy Coggan, the method defines FTP as 95% of the mean watt value achieved over 20 minutes. Preparation: The participant should be rested on test day, with no heavy training for 48 hours beforehand. Warm-up: 10 minutes at moderate intensity, 3×1-minute high-intensity intervals (2-minute rest between), then 5 minutes easy pedaling. This warm-up opens capillaries and prepares the cardiovascular system. Test Procedure: The participant targets the highest possible average power for 20 minutes. Even pacing is recommended; sprinting in the early minutes should be avoided. Power meter values are monitored in real time. Cadence is left to individual preference (70–100 RPM). Data Recording: The average watt value over the 20-minute test is recorded. Heart rate is monitored but not used in calculation. Calculation: FTP = 20-minute average watts × 0.95. For example, if the 20-minute average is 300 W, FTP = 285 W. W/kg = FTP / body weight. Post-Test: A 10-minute low-intensity cool-down is performed. The FTP value is entered into platforms such as Trainingpeaks or Garmin and training zones (Z1–Z7) are automatically updated. Formula
FTP = 20min_avg_watts × 0.95; W/kg = FTP / bodyweight_kg
Equipment Required
bisiklet ergometre veya akıllı trainer, güç ölçer, kalp atım hızı monitörü
