AG TRAINING · PERFORMANCE TESTING
How to Perform an FTP Test
A testing approach that combines power, heart rate and RPE in safe conditions.
FTP is a performance indicator commonly used to establish cycling training zones. A test result does not describe every aspect of performance, and different protocols can produce different results.
Choosing a suitable route
For outdoor testing, choose a safe, uninterrupted climb with as consistent a gradient as possible. Traffic, junctions, sharp bends and forced braking reduce test quality. Do not test when visibility or road conditions are unsafe.
What data should you record?
If a power meter is available, average power and its distribution are key measures. Also record heart-rate response with a chest strap, perceived exertion on an RPE scale of 0–10, and cadence. An RPE of 10 represents the hardest effort the athlete can sustain.
Before the test
Warm up thoroughly and include a few short, controlled efforts to prepare for higher intensity. Postpone testing if significant fatigue, illness or unsafe conditions are present.
How should results be used?
Do not apply the test result to training zones without checking it. Assess heart rate, RPE and sustainability in subsequent sessions. Setting FTP too high can make even endurance sessions harder than intended.
For individual test interpretation and weekly planning, visit our Online Cycling Coaching for more information.
Written by: Ali Gülcan
Former national team and professional cyclist; founder and head coach of AG Training. These articles explain cycling training practice and do not replace individual medical advice.
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