How To Do A Functional Threshold Power (FTP) Test

In association with TrainerRoad.
The FTP test is the great way to benchmark your level of fitness. Simon Richardson explains some of the basics and tips to help you get the best results.

Johnny Beavan aka Chocolate Voice of GCN is riding a Haute Route event later this year and is going to be coached by our very own presenters. It's important to know his FTP so that his training plan can be done correctly.

The FTP gives a power number measured in watts that you are able to ride at for about an hour.
The test pushes you to the point that if you went any harder, your legs would fill with lactic acid and you would have to really ease off.

Former professional cyclist Simon Richardson gives words of advice and tips so that you can deliver the best results possible.

Johnny was following the TrainerRoad FTP Test which in total takes 20 minutes of the 1 hour workout. The FTP test takes place between the 30-50 minute marker.

Subscribe to the GCN Channel to ensure you don't miss out on the complete journey of Johnny as he tackles the Haute Route.

Watch more on GCN...

About GCN:

The Global Cycling Network puts you in the centre of the action: from the iconic climbs of Alpe D’Huez and Mont Ventoux to the cobbles of Flanders, everywhere there is road or pavé, world-class racing and pro riders, we will be there bringing you action, analysis and unparalleled access every week, every month, and every year. We show you how to be a better cyclist with our bike maintenance videos, tips for improving your cycling, cycling top tens, and not forgetting the weekly GCN Show. Join us on YouTube’s biggest and best cycling channel to get closer to the action and improve your riding!

Welcome to the Global Cycling Network | Inside cycling

Thanks to our sponsors:

Leave us a comment below!

[MrRp]

I'll be 63 years old in a few weeks and just tested at 232 today... up from 200 a year ago when I started Zwift.

[dr.leftyrogers]

Great video, and inspiring! When Si and the other commentators speak casually about holding 300 watts up a hill it makes us weekend warriors feel like utter wimps. An FTP result closer to 200 deserves a "Fanfare for the Common Man" overdub!

[RixterNow]

The look N Si's face at 6;40 when John said he was looking forward to it was priceless. Way to go John looking forward to watching your progress

[TheWaxChainFanClub]

I've been waiting for this one!

Really looking forward to seeing how training and progress goes, would live updates on improvement and what training Jon is doing week to week. Maybe a regular diary show on this? (please)!

Well done Jon!

[BLAKEISHart]

I was hoping to learn about File Transfer Protocol

[ninja]

In most people's opinion, if he's still grinning and watching the screen at the end of the test, he didn't go hard enough! But awesome effort John, you'll definitely get over 250w soon!

[noahelliott]

Only started riding in August. Just completed the TrainerRoad Sweet Spot Mid-Volume 1 training block and took my second FTP test to see how much I improved. FTP jumped from 183 to 225!

[alfiecycles]

Can we have a tour of the gcn office? That would be really interesting???

[apsmith]

From my perspective the warm-up is so key. When I did my first FTP test I did not warm up nearly enough. At first I could not figure out why the results were so poor - then later that week I averaged a higher power on the last 20 minutes of a 20mile training ride than I had in my FTP test! Could be some other factors at play as well, but I think the main difference was how loose and warmed up I was. If you want a good result get a good warm-up in.

[Vaughnd.]

Great work John! It can't be easy to put yourself out there especially given the talent that the GCN boys have.

[Mussikmann]

Informative yet hilarious. More stuff like this! It's just more fun watching when I see you guys having fun with each other as well. You're really one of my favourit channels. So keep teasing and pushing each other.

[ryanneillund]

You all are the best! Downloaded the audio from your training rides and will post my FTP gains at the end of the month. Thank you for great content!

[SergipeCycling]

FTP testing and smiling, yeah that looks real.

[ericpettett]

Like many on here this video is most anticipated and long awaited! Well done john and you've a great attitude-"you should look forward to them". My top tip would be to not eat a gel just beforehand, although the plus side is that torq gels taste great both ways

[AnthonyLock]

Even In the mist of pain John still has a silky smooth perfect voice over voice

[alexmarr]

What's the rest of the GCN crew's FTP?

I want a league table!

[MiguelAugusto]

Now, on the latest version of TrainerRoad, you can just ask it to estimate it for you based on your previous rides and AI. It's been pretty accurate so far IMHO. Brilliant! ;)

[MegaMatthewMartin]

Not a surprise that Si did this video. Anyone else might have needed so many extra takes that John might have had to do the test more than once.

[TheRedster]

I like how you can accept or ignore the new ftp if you don't like it :P

[lwrighton]

Hi gcn it would be really cool if you did a video where you give us a tour of all your studios like the maintenance room and gcn show room as an example