The Peloton functional threshold power test (known most often as the FTP test) is a brutal 20-minute slog that is, well, uncomfortable to do. It's also important, especially if you want to start taking Power Zone classes on your Bike or Bike+. At the end of this miserable little ride, ideally, you'll feel accomplished. You'll also have some data about your general fitness level. Even though it's not fun—unless you are one of those people who finds a lot of fulfillment in hard work and/or suffering—it is useful, which is why I want to encourage you to finally do it if you never have or redo it if it's been a while.
During the test, you ride as hard as you can for 20 minutes. That's really it. Your FTP, as the instructor will explain to you, is 95% of your average power during that test—it's meant to represent what your average output would be if you were to actually go as hard as possible over the course of an hour. Honestly, be grateful it's not an hour.
How to access the FTP test (and what to expect)
Really, these are just 20-minute rides in the standard class format. There is an instructor, a playlist, and an on-screen display letting you know your cadence and resistance. If you've taken a single class on a Peloton bike, it will be familiar to you. If you have not taken a class on the Peloton bike, please do that a few times first so you know how the machine works. There's also a meter across the bottom of the screen letting you know which power zone you're in at a given time, but if it's your first time taking the test, it's going to be more of an estimate of what the zones should be, since it hasn't really been customized to you and your fitness level yet. Let me explain a little more.
My first FTP experience
First of all, I want it on the record that this is a decently difficult endeavor. I am saying that as someone who teaches at least three cycling classes per week, has done so for four years, lifts about four times per week, and also rides the Peloton bike for at least 15 minutes every day (but usually more). I am not an exercise novice. Still, my first FTP test kicked my ass.
After finding it among my filtered class search results, I approached my FTP test, led by Olivia Amato, with a very foolish mindset of, "How hard can it be?" It can be hard. You start in zone four and are instructed to increase your resistance periodically, moving through the zones at a rate of about one every five minutes until you're in zone seven, pushing as hard as you can. The FTP test I chose stuck with a cadence around 90, though I've checked out a few others using my Peloton app and noticed they vary. Christine D'Ercole's FTP test, for instance, starts at a cadence of about 80. Each class has user-generated difficulty ratings, so check those if you're unsure which instructor to choose. Denis Morton's FTP test scores a whopping 9.8 out of 10 on the difficulty scale while Amato's has a 9.2 and D'Ercole's has a 9.3. Keep in mind that you don't have to stay at the cadence they're suggesting. This is a test of your abilities, so perform to your abilities only.
Credit: Lindsey Ellefson"Today is one of those days where we get to work hard, where we get to show up for ourselves, so do it with everything that you have, everything that you are. That's what you deserve to give yourself."
"I want you to really start to step into your potential. We already know it's there so let's start to bring it to life."
In the end, my highest output over the course of 20 minutes was 394 watts. My best cadence was 124 rpm. Per my Apple Watch, my average heart rate was 144 bpm. Even if I didn't get a bunch of data out of this that enables me to track my progress—which I certainly love to do—this was a damn fine workout.
Preparing for your FTP test
To prepare for my FTP test—which I decided to do on the same day I even made up my mind to do it at all, which was my first mistake—I put on my all-time favorite workout set and drank a protein-powder smoothie while I relaxed for exactly 30 minutes, then drank some pre-workout mixed into a bottle of water and did a 15-minute warmup while I waited for it to kick in. That's about it! A few critical errors were made by me right off the bat: I slept badly the previous night and woke up before the sun to... lift and teach a spin class. My breakfast was a granola bar I found in my bag on the way to the gym and, by the time I started my FTP test, I had already banged out 90 minutes of strenuous exercise earlier in the day. The good news is that if I can do it in unideal circumstances, we can all do it in great ones.
Because this is designed to be a test of your optimal output, do it on an optimal day! There's no rush. Sometimes, I like to hop on my bike on a day I'm feeling down because it perks me up, but this is not the time for an FTP test. Instead, pick a day when you're feeling good.
Eat something nutritious. It doesn't have to be right before you hop on the bike (and, for what it's worth, I'm not a big believer in eating too soon before cardio), but you should have some fuel in the tank to perform well.
Do a warmup. There are FTP-focused warmups available on Peloton. You'll see them when you filter your classes by "Power Zone" but before you filter for 20-minute rides, as they are either 10 or 15 minutes long. These are meant to ease you into the right physical and mental space since, again, the test starts in zone four.
Remember this isn't that serious. This is not the end-all, be-all final word on your overall health. I actually really like what D'Ercole said in Peloton's blog post about the FTP test: "Riders should not be afraid of the FTP test because it is not a judgment on one's fitness. It is simply about taking a moment to recognize where one is at that moment in time, on that particular day. Over time and retakes, it may go up and it may go down, either incrementally or dramatically. It is not a linear process. It is not a scale. It is not a compass. Understanding these things will help remove the fear from the experience."
And don't forget you can take it again. In fact, I'm going to again today. I'm interested in seeing if there's any notable difference in my score when I better prepare. It's just as instructive for me to understand how—or if—my body and capacity change in the span of 24 hours as it is to finish up a tough ride and be shown an FTP score. Try taking the test at a few different points. Try different times of day or after eating certain things. At the completion of an FTP test, you're given the option to keep your score as your benchmark for Power Zone classes, but you don't have to, so you might as well play around and see what you can discover.
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