FTHR Test

It was time for the grueling FTP (Functional Threshold Power) test on Saturday, Feb 13. I don't have a PowerTap so I go by average heart rate (HR). I didn't rest as well as I should have in the couple/few days prior to the test and it shows. The first time I tested I averaged 175 (2002) and it fluctuated between 172 and 175 during tests over the next few years. In 2008 I tested at 178. Last year 172. My average was 170 for the 20 minutes 'test' portion of the ride. However, over the years ones' FTHR may go down, but you may be able to ride at a higher speed/put out more power at that lower FTHR so don't worry about it. The key is to repeat the test every 4-6 weeks to get a good idea of where your zones lie. To determine zones, I use Andrew Coggan's method (or a hybrid of it) which goes like this:

• 20-30 minute steady warm-up ride (zone 2 or actual or estimated)
  - with 5-6 minutes to go, do three 1 minute max effort intervals with 1 min recovery in
  between
• Recover 10 minutes riding in zone 2
• Interval of 5 minutes all-out effort. Be careful not to start to hard and then fade. Over the first minute or so bring the HR/Power/Intensity up to the highest level you think you can maintain for the rest of the 5 minutes
• Recover 10 minutes riding in zone 2
• TEST: Interval of 20 minutes all-out effort. Be careful not to start to hard and then fade. Over the two minutes or bring the HR/Power/Intensity up to the highest level you think you can maintain for the rest of the 20 minutes. With two minutes to go, increase intensity if you can--ride like you are riding to save your life!
• Recovery ride at easy effort for 15-20 minutes

The average HR or Power you have for the 20 minute portion of the test is what you use to determine your training zones. Zones vary, but if using HR, you can figure your zones out as follows:

Zone 1= 81% of FTHR and below
Zone 2= 82% - 89% of FTHR
Zone 3= 90% - 93% of FTHR
Zone 4= 94% - 100% of FTHR (your FTHR is the top of zone 4)
Zone 5= any HR over your FTHR is zone 5

This is a very simplified version of the zones. Friel and Coggan both have two additional zones. Coggan, I believe, calls them zone 6 and 7, where as Friels splits zone 5 into three parts: zone 5A, zone 5B, and zone 5C. I just go with zone 5. Once you are over zone 5 it pretty much feels the same with regards to HR and for the few seconds you try to work at zone 5B, for example, your HRM may not even pick up the beats.

Keep in mind that you may have to round up and down so that no HR number are missed. For example, 89% of 170 is 151.30, but 90% of 170 is 153. What zone does 152 fall in? What I do in that case is put the top end of zone 2 (89%) at 152 (instead of rounding down to 151).

I am going to re-test on or around the weekend of March 13 & 14.

Disclaimer & Small Print: Always consult with a doctor before performing any excrutiating physical tests (which the above is) and also consult a doctor before starting an exercise plan. When testing, make sure you don't do it alone--have a friend/spouse assist you that ISN'T doing the test. You need someone there to think straight. GUYS: although you can't ever, ever, ever, give birth to a child, the above test, along with running a 5k as hard as you can, is as close as you will come to that experience (pain-wise). However, I still don't think it comes close... So, guys, we have to consider ourselves lucky.