{"id":1492423,"date":"2022-11-17T13:18:46","date_gmt":"2022-11-17T11:18:46","guid":{"rendered":"https:\/\/magazine.bkool.com\/?p=1492423"},"modified":"2022-11-17T15:29:55","modified_gmt":"2022-11-17T13:29:55","slug":"bkool-ftp-test","status":"publish","type":"post","link":"https:\/\/magazine.bkool.com\/en\/2022\/11\/17\/bkool-ftp-test\/","title":{"rendered":"How to correctly perform an FTP test in BKOOL"},"content":{"rendered":"\n
The pre-season is just around the corner or even for many people it has already started and it is time to check how the physique is after the period between seasons. In order to check this condition, measurements such as FTP<\/a><\/strong> (highest average power that can be maintained for one hour) have to be taken.<\/p>\n\n\n\n A large majority of people involved in sport know the benefits of doing this type of test, but there are still doubts about how to do an FTP test and its two most popular modalities: the 20 and 5 minutes test.<\/p>\n\n\n\n Apparently, performing an FTP test does not involve any complications. The real difficulty lies in finding the right pace, as many people do not know if they are pushing too hard or being too conservative. At BKOOL<\/a><\/strong> there are two ways to test that FTP, the 20-minute and the 5-minute test.<\/p>\n\n\n\n The main purpose of this test is to test your maximum steady state strength. In other words, the maximum power you can put out over a prolonged period of time, without undergoing too much change. <\/strong>If you add the warm-up, the 20 minutes of the test itself and the cool-down, the test will last one hour.<\/p>\n\n\n\n Before getting in the saddle, remember to be rested and 100% energized. During the warm-up (lasting half an hour) you can make short efforts in a steady state. In the race itself, you will have to go to the limit, but without having the feeling that you are going to burst at any moment.<\/p>\n\n\n\n You should increase power quickly<\/strong>, but in a controlled manner, at a point where you are able to keep it high and steady. Don’t even think of setting the sprint of your life two minutes before the end of the test, as this will distort the results.<\/p>\n\n\n\n Check your pace every 5 minutes<\/strong>. Many athletes opt for a conservative option, saving their strength for that last effort. You should arrive at the last 5 minutes with the ability to hold on and maintain power.<\/p>\n\n\n\nHow do I perform an FTP test?<\/strong><\/h2>\n\n\n\n
Tips for the 20-minute FTP<\/strong><\/h3>\n\n\n\n