Hi everyone, this year I also chose to subscribe to the premium and I’m really enjoying Jak’s training programs. Now I’ve reached a point where I feel the need to do an FTP test because the heart rate and watt zones are very different. What tests do you recommend? The 3-minute, 8-minute, 12-minute, etc.? When I was followed by a real coach, he made me do the 5-second, 1-minute, 5-minute, 8-minute, and 12-minute tests spread over several days, but honestly, I don’t feel like doing all these tests now. On intervals ICU, I saw that the FTP calculates it in an effort ranging from 180 seconds to 30 minutes. In theory, I could do just one test like the 8-minute one, but do you think that would be correct?
This is a deep subject and a variety of opinions. If you want it to be “accurate” do a 60 minute test 
It depends on your goal. I personally feel the biggest value of an FTP test is monitoring progress. In this case least painful is best and that is usually a ramp test. If you are muscular it likely will over estimate your FTP. Mine frequently will say 230w, but for workouts I would do 200w, because I know it is over.
My opinion is here. But just pick one and stick to it.
Well, I could never do 60 minutes. Isn’t the ramp test recommended for indoor training? I prefer to do it outside. I don’t consider myself muscular. I’m 174cm tall and weigh 64kg with a current FTP of 245watts. Let’s say I have little fat mass and the right muscles for a cyclist. For a few months now, the Garmin has been telling me that I’m only doing low aerobics and I should intensify my training to find an increase in performance. That’s why I wanted to do an FTP test. With 245watts of FTP, performing the exercises in Z3 or Z4, my heart rate never rises in Z3, it stays in Z2. Doing tests like 3 min and 8 min, is there a method or app to check my FTP?
Oh yes, testing outdoors is different but you could also do a ramp test but less common. I would do what ever is the most fun. Focus on repeatability, so I would probably do an 8-minute test if it was me. Try to keep the power constant but go a bit longer if you can.
Something like this
- 5 min power × 0.95 ≈ FTP
- 8 min power × 0.90 ≈ FTP
- 20 min power × 0.95 ≈ FTP
- 60 min power ≈ FTP
I would say 8-20 minutes is best.
Each test is going to produce different results so it’s hard to say what is best. The longer the test the lower your FTP estimate is likely to be but more accurate, and usually more painful, but outdoors is better than indoors. 64kg/245 is nice.
Thinking about it, Garmin also offers a function that measures FTP but I’ve never tried it. Do you have any news about it?
Personally, I am skeptical about the Garmin advice. Garmin will have you train quite hard, if you can recover from it then go for it, but I think I’d dig a deep hole if following Garmin’s advice.
FTP test wise if you want to do it outside one option is the 2 x 8 minute field test such as described: CTS Cycling Field Test - CTS
Personally, I’ve never tried an outdoor FTP test.
Dave
si anche io sono scettico per quanto riguarda il garmin però dopo circa 3 anni di raccogliere dati ti posso dire che è abbastanza preciso su certi aspetti, ma non capisco perché da qualche mese a questa parte mi dice sempre che non sto svolgendo attività aerobiche alte
Yes, I’m also skeptical about Garmin, but after about 3 years of collecting data I can tell you that it’s quite accurate on certain aspects, but I don’t understand why for a few months now it’s always telling me that I’m not doing high aerobic activity.
As for Garmin’s automatic FTP calculation, I have to say that it is quite precise. Comparing intervals.icu and the data that my personal trainer gave me at the time, the difference was 2/5 watts, but I have never done the FTP test that Garmin does and I think I will try it.
