This test is important to see where you are in terms of what intensity to use during the workouts I’ve described.
You’ll need a heart rate monitor and/or power meter with cycling computer that can calculate the average heart rate or average power.
For the best possible results here are some tips to guide you if you are new field testing or need a refresher.
Warm-up for 20-30 minute, at the end of the warm up do a 5min hard effort (95% of previous test). Recover for 5 minutes with easy spinning before starting the test. Keep pedaling into the recovery.
The test should be hard, drooling from the mouth, nose dripping, sweating, breathing heavy, your best time trial hard. There should be no breaks or coasting during the test. You should be on the gas the entire time. Any coasting or reduction in effort will affect the test results especially the power test. Picking a course that allows this effort for the 20-30 min test is critical to getting your best result. Do not use a course with any downhills, stop light/signs that will cause you to stop or slow down. Using a trainer will provide the most controlled environment, but it’s also the hardest way to do the test. If you can’t find a proper course then use an indoor trainer.
Make sure that you are well fueled, hydrated and rested before doing the test. Last meal should be 1.5-2hrs earlier and digested before starting.
After your warmup press the Lap button on your device. Keep a cadence around 85-90 rpm. Don’t forget you have to pace yourself for 30 minutes, so don’t go out to hard, but hard enough to push yourself. This is a 30 min time trial. After 10 min or so you’ll start to feel the burn in your legs and your breathing should be heavy. You can only talk 2-3 words at a time. After 30 min, hit the lap function again to stop the clock. Get your average heart rate.
The average Heart Rate is your Lactate Threshold Heart Rate (LTHR).
Why take only the last 20 min avg of the test? Cardiac drift. Your heart rate takes a while to get up to speed with your effort, usually 5-10 min. To accommodate this, you start your test early, to get your heart rate to up near the threshold and give a better indication of the LTHR.
The FTP test is about the same as the LTHR test. However, instead of a 30 min test and taking the last 20 min HR avg, the test is 20 min and you take the avg watts for the 20 min. To get your Functional Threshold Power (FTP) requires a little math. Take the avg power from the test and multiply it by .05 and subtract that number by the avg power. For the avg power of 300w the math looks like this. (300 x .05)-300=285. 285 is your FTP and the number you’ll use to enter in to your power meter computer and zone calculator below.
Your Zone and Power Levels
Now that you have your LTHR or FTP, you can get your training zones and power levels (if you are using a power meter). Within my training plans I reference the zones and levels. Once you have your LTHR or FTP you can use my Zone Calculator to find your training zones and levels.