I like doing the 20 Minute FTP test (well, not really liking it, but prefer it to the 8 minute or the 60 minutes on the pain scale)
I was wondering, even through there is a calculation to offset the reduced time from 60 minutes, would you not be using different energy systems on a 20 minute all out effort versus a 60 minute effort?
So, I understand the watts calculation part, but not so much the training based on FTP if that FTP came from either a 20 minute or 60 minute effort?
You use the anaerobic and the aerobic energy systems for both.
In both cases it is more than 90% aerobic.
You are getting in one case like 5-10 extra watts from the anaerobic energy system and in the other 10-20 extra watts.
So doing a 20 minute effort is a decent way to estimate your FTP especially once you know for yourself, how much your power tends to drop from 20 to 60 minutes. This will vary depending on how big your anaerobic capacity is.
~.95 or whatever is close enough for setting zones for most people. You will start noticing signs as to whether that is over estimating or underestimating your own hour power with experience.
and as always, if you just do hard efforts of various durations, you can glance at your MMP chart and eyeball where your 60 minute power is very accurately.
If i’m picking up what you’re putting down… 5% less than your 20min FTP test (300w= 285w over 60mins.)
I would advise you not to get too wrapped up in that. Your 20 minute power is your 20 minute power. Your 60 minute power is your 60 minute power.
Point being, it really doesn’t matter how long your test is. You could test for 14.5 minutes, or 77.8 minutes. You just have to know how to put the test results in context, and apply them to your training.
I tend towards the 30 minute test personally.
30 minute test do you multiply it by .95 for the 30 min test? Also is it better to test FTP on the road or Trainer?
I use the number I get. Indoors on a Computrainer. Look up CP30.