FTP Test - jvinodraj/theEagle GitHub Wiki

1. Prepare for the Test

  • Ensure your Garmin Running Power app or power meter (e.g., Stryd) is set up. / Data Layouts available in your run
  • Get a flat course or treadmill to ensure consistent effort.
  • Do this well-rested, as the test is intense.
  • Enable Lap Button Press (so you can manually mark start/stop).

2. Warm-Up Phase (15-20 min) – Neuromuscular & Aerobic Priming

  • 10:00 min @ Zone 2 (Easy aerobic jogging to elevate core temperature and activate metabolic pathways).
  • Strides: 3-4 x 20-30 sec @ ~90% of Max Effort (Neuromuscular activation)
    • Recovery: 1:00 min @ Zone 1-2 (Easy jog) between reps.
  • 3:00 min @ Tempo Pace (~85% of Threshold Power) (Priming lactate clearance mechanisms).
  • 3:00 min @ Zone 1 (Easy Jogging) (HR stabilization before maximal effort).

3. 20-Minute Time Trial (Maximal Aerobic Power Assessment)

  • Intensity: Sustain the highest possible steady-state power output over 20 minutes.
  • Pacing Strategy:
    • First 3-5 minutes: Ramp to target effort without early surges.
    • Mid-section (5-15 min): Maintain steady power output with minimal fluctuations.
    • Final 5 minutes: If sustainable, increase intensity slightly (~2-5% surge).
  • Data Recording:
    • Use Lap Function to segment the test and extract mean power (or) manual calculation after parsing fit file.
    • Monitor Power Meter to assess pacing consistency.

4. Cool Down (10-15 min) – Cardiovascular & Neuromuscular Recovery

  • 10-15 min @ Zone 1 (Gradual HR reduction to baseline).
  • Post-Test Recommendations: Hydration, mobility drills, and review of data trends.

5. Calculate Your FTP

After the run, check your average power for the 20-minute effort:

  • FTP Estimate = (20-min avg power) × 0.90. (sometimes 95%)
  • This approximates your 1-hour FTP

If using Stryd, it may calculate FTP automatically.

6. Update Training Zones

After finding FTP, set up your running power zones in Garmin Connect:

  1. Go to Garmin Connect → Devices → Your Watch → User Settings → Heart Rate and Power Zones.
  2. Enter your FTP and set zones based on %FTP (e.g., Zone 2 = 55-75% FTP, traditional one). Garmin overlaps with traditional zones and use it accordingly.
  3. Garmin uses a simplified FTP zone system as below
Zone % of FTP Description Purpose
Zone 1 – Active Recovery 65-80% Easy effort, low-intensity Recovery, warm-up, cool-down
Zone 2 – Endurance 80-90% Moderate effort Builds aerobic base, improves fat metabolism
Zone 3 – Tempo 90-100% Sustainable, moderate-hard effort Improves lactate clearance, increases muscular endurance
Zone 4 – Threshold 100-115% Hard, near FTP Increases FTP and lactate threshold
Zone 5 – Anaerobic >115% Maximum effort, short bursts Increases anaerobic power, sprinting ability

7. Data Processing & FTP Calculation - Garmin Support

  1. Compute FTP:(traditional)
    • FTP = 0.95 × Mean Power from 20-minute effort
    • Example: If 20-minute Avg Power = 300W, then FTP = 285W.

Alternative (Ramp Test)

If a 20-minute test is too hard, try a Ramp Test:

  • Increase effort every 1-2 minutes until failure.
  • Your FTP is ~75% of your peak 1-minute power.