Session 20.- Test day

Functional Threshold Power (FTP) Test

20 min time trial on your chosen C2 machine.

Use the following set up for your monitor:

Important: block the screen of the erg (tape, paper…) so you can ONLY see the time.

Record average your watts over the 20 min, this is your functional threshold power (FTP). Make sure to record it so we can keep track of the number, it will be crucial in not only the re-test, but also for following the program.

Calculating your % work from your FTP score:

Exactly, for instance: FTP = 250W -> 263W. Aim for that number in the training sessions (+- 10W)