FTP testing can be challenging both mentally and physically. Our interpretations around this key metric are useful in determining how to adjust your training and zones. Learn more about how to think about your performance output after this key test.
Success!
You were able to complete the test as RX’d and went hard from start to finish collecting good data from a race, time trial or solo effort.
You had been fairly rested and showed improvement from previous results.
You and or your coach update your zones in training peaks so that your workouts and session reflect your new found strength and improvements.
Mixed results
After the test you either were same as before, only marginally better or slightly worse.
You were carrying some fatigue into the testing session and or sleep was not the best throughout the week.
You started easier or harder and finished harder or easier showing an uneven output.
Nutrition and or hydration may have played a role in the test results.
Total training load was still high at the time of the test and recent training may have impacted performance and or interpretation of the results.
Poor testing result
You did not have energy and were unable to complete the test and or found the results not what you were expecting (lower)
Your heart rate was higher or for some you could not lift your heart rate.
Fatigue was high…. and rest was low.
You started the test too hard or quickly. (Pacing was off)
Nutriton and hydration was off prior to testing.
What now?
All testing is GOOD testing. Meaning, when you give a hard effort it is STILL training however diagnostically we are learning about your capability and output. Don’t give up on the test as the next time it will be likely a similar output if you have not gone through the hard “suck” of a less than perfect FTP test. Besides whats worse than giving up on yourself in a test where no ones looking?! Hang on and be happy for the effort!
If your test result was a success and you increased power, pace or heart rate - nice work!
If your test was mixed, there may be contributing factors that came into play and need to be considered in whether or not to increase or decrease FTP.
If I had to lower my FTP does this mean I am going backwards? Not neccesarily, your FTP is constantly changing every single day. If the general trend is lower and lower then the approach must be changed such as the rest, load or total training plan and intensity.
Often times testing can be stressful for the athlete to complete. Mentally pushing for this hard and longer effort can cause some to fear the test and at times “fail”. If you are testing in the same way each time just like a scientific experiment this is the best approach. For example if you are doing the test on a treadmill, continue to do so on the same machine so the test results are consistent and reliable.
Motivation, time of day, and overall sleep and life stress can be major contributions to how the test results will vary.
Did you as an athlete or coach calibrate your equipment? This is important especially so for bike testing. (Recognize that this calibration alone could contribute to a test that looks better or worse than before)
There will always be another test, guaranteed! Don’t waste your time stewing over a bad result since you will get a chance to go hard and prove yourself once again soon.
Remember that FTP is also raised when you do extended aerobic work below threshold. This may take time in the base phase to see substantial growth.
Extreme increases in FTP for bikers who are healthy, fit and experienced; assume ~ +5 watts every 2-3 weeks at peak and for beginners this would be less ~ +5 watts every 3-5 weeks. (The growth is SLOW and requires patience and consistency over time to see results. …Rome was not built overnight.).
For runners assume FTP growth of 5-10 seconds per mile every four weeks (as an elite, healthy and advanced runner) For beginners they may see only 3-5 seconds per mile to there FTP every month.
Lastly, some tests can be better or worse for less known reasons. Recognize that the human body is not “linear” in how it processes training and we measure progress in 4-8 week chunks. If you like your test, congrats, if you don’t like your test know that consistency will only bring greater results over time.
~ Monthly Increase in FTP Power and Pace over time
More about FTP testing
