For most people, FTP is closer to 92% of their 20 minute power. If you want to use the 95% figure, it must be after doing a 5 minute all-out effort with 5 minutes of recovery. That's the "gold standard" as described by Hunter Allen and Dr Andrew Coggan in their book. The best way to know your ratio is to do a full 60 minute test a couple of days after your 20 minute and you'll know how they compare for the future (the relationship doesn't change much)

Awesome content man! A couple of comments: 1. Sounds like you didn't do a 5 min all-out effort before the test. Given how anaerobic you are and testing protocol that favored anaerobic capacity, I would just take 88-90% of that 20min power and use that as FTP. Which places you at whopping 360-370 watts, insane numbers bro! 2. FTP is not really a 1 hour power. Our bodies and physiology do not have a stopwatch. FTP is a power at a Maximal Lactate Steady State (MLSS). It's an exercise intensity at which the blood lactate concentration remains stable over time. Most people can only hold their FTP for 30-40 minutes, but well trained athletes can do it for 70-80+ minutes. Which is why Coggan said "approximately 1 hour". You're a beast, best of luck in the upcoming races!

Big power, big dog! But... you need a new heart rate monitor

Really great growth EJ! Congrats on 5w/k! Keep up the good work!

Now it’s time for the ramp test 👍 it would be interesting

Way to go EJ! Hard work Is showing

Thankyou❤️EJ❤ for providing informative videos 👍

Hey EJ! Great video. Would love to see a more in depth discussion about any nutrition, strength training, recovery etc. tips you’ve learned since starting your cycling journey. Basically stuff that you focus on while off the bike. Thanks!

I'm sitting at 419W @ 20Min but weigh a hefty 92kg. Starting a training plan, hopefully give it another go in a few months and see what happens.

Hell yeah dude! 🤙🏾

I’m a very new rider, like first time ever and I would like you to make the video explaining what it all is, zones,ftp etc… and all that relates to your racing too, would be very helpful….also what more u do for training like strength and nutrition and more..would also like a bike check and all ur equpiement and why…. Been watching since the beginning of the couch to crit days, been loving ur progress

Pretty good numbers mate after 365d without. 2 weeks ago i made it to a new FTP of 301w.

Epic stuff boss, keep it up

Those are great numbers for only a year of serious training. You should be a machine next spring

HR is sus AF,must be spoiled or something. Most World Tour pros pushing that power have way higher HR.

I want that power meter checked! Nuclear numbers🌋

You’re killin it dude!! Cover your nutrition(s) in a high end video I think it would do well. Also props to your coach!

Nice dudeee 🎉

Fantastic result, EJ 👍

Did you do the 5 min effort proceeding the 20 min effort as is specified in the test protocol?

Great content, amazing numbers, I’m surprised you have no shout outs to JL. Keep rising!

As you alluded to, FTP tests are just to define zones and benchmark progress. Consistency is much more important than accuracy in order to understand trends. You can always apply fudge factors from any duration test to find your zones, but keeping it consistent is the only way to understand those fudges

jeah the heartrates are kinda sus 👀 Crazy W tho!

Those are some sus numbers for only a years training😂😂😂 but fair play to you 👏

Grats on your progress. Btw. are you doing strenght training as well?

That's a crazy low threshold heart rate! What's your Z2 heart rate, like 115 bpm?!

I don't think it really matters that much which FTP test you do as long as you use the same one to see the effect of your training. I prefer the ramp test as it better for repeatability. I always set my FTP below the number I get as I've never been able to get close to the FTP number for an hour. Really the only proper way to set your zones is a lactate test and VO2 measurement.

Beast 😎

6:11 James Nestor in his book “Breath” referenced a scientific study that found pure nose breathers had vastly improved performance. Is that something you’ve ever considered training?

New HRM needed

what basic training youll perfer to increase ftp?

I've heard (and experienced) different FTPs indoor vs outdoor. Would be curious to see a video on that. My outdoor FTP is higher. I've heard the same from others. Curious if that's the case for others 🤔

So to validate these watts, you should be able to do a 20km time trial on a road bike in just under 27 minutes

I would have thought you would have had a new FTP after the Tucson races, I find I get my "best" FTP measure during races. ALSO how much does Tyler say to take off for very 1000ft of elevation? I live near 5000 and so my FTP is different here than at sea level

This might be a dumb question, but how was your heart rate so low on this effort? (I know it varies from person to person, but 141 still seems so low to me)

20 minute is definitely better than 8, 10, 12, etc. but the actual "gold standard" is an hour (but I get your point!) 20 is inarguably the standard for FTP testing. Even TP used my best twenty minute power over the unadulterated hour avg (which somehow was higher by a few watts.) Most people forget this or don't emphasize it but to do the test as Dr Coggin designed and make that 95% calculation accurate, it's important to do some hard efforts before to properly stress the system. Finally, I'm glad you mentioned the actual W/kg! The raw power is a nice-to-know, but it's meaningless on its own. We don't need to know anyone's weight with W/kg and it compares across riders and time.

How is ur hartrate 136 after 14 min all out

Nice EJ! Only one thing to add is that the "offical" 20 min test involves a 5 min all out effort and rest before you do the 20 min test to simulate a bit of fatigue.

That HR though,so low 😮

💀💀💀 what is your vo2max?

I feel like my ftp is so much lower than what im think im capable of… not sure why that is. I have an ftp of 202 my weight is 80 kg. And im 22 years old. Maybe pacing problem? Im not sure how to get better. I do about 2-4 hours ride a week.

Dude, according to your heart rate, you're still in Zone 2.

I don’t think people understand that you were trying to show apples to apples. Regardless of where your true FTP is, you were trying to show progress from year to next year. And your rate of improvement is incredible and reserved for awesome genetics and fast responders. You found your sport. But while you may be talented, you put in major work in that year which hopefully can show people this is a sport that rewards hard work no matter where you fall with genetics.

So what type of training allowed for the repeatability?

I’d be interested in a power zone/FTP deep dive video. I think analyzing a collection of your all-out efforts (likely races or really hard training sessions) with an “AI” tool may be more useful than an FTP test. FTP tests are just a snapshot in time, whereas looking at a body of data from all out efforts would give a much more well rounded analysis of your zones?

I see tyler williams!

I weigh 180 lbs, 6 ft 4, FTP of 415, Watts per KG of 5.3. My training consists of riding my wifes Peloton 3-4 times a week.

I don't like watching FTP vids because I know I'm not made to have a high FTP haha. My best was like 300w and I've been cycling 4 years now (I'm 32). But I just do it to ride. Probably has a lot to do with working 50/60 hour weeks most weeks and sleeping like 5-6 hours a day...haha

Suppressed heart rate during hard efforts is a sign of overtraining 😢 I'm sure you'll keep an eye on it and report back.

That heart rate chillin at 135 bpm. ABSOLUTE BEAST

Is uphill the way to go for FTP tests?

Definitely need an HRM or take some rest, bro.

Cool but what’s the w/kg

HOLY SHIT, Holding 420w at 138 hr should be illegal bro lol

And what's your exhaust time? Why not do a 60 min test? :) Edit: are those heart rate numbers correct? Sub 140 when pushing threshold? That's just brilliant.

Any interest in helping a local guy train over the next year to see if your improvements can translate to me? 😊

Rpm only 141 in your max efforts? You have EPO to the Ear bro

BRO.

There are pros with FTPs lower than this. You are not a small guy, but I also imagine pros with lower W/kg than you too.

FTP was never 20min*0.95, there is a strict testing protocol with anaerobic exhaustion effort before doing the 20 min test. You can overestimate that FTP of yours by quite a few Watts and it can bite you in the arse if you will be forced to do 10 minutes threshold intervals with overestimated FTP. 10 min at VO2max instead of threshold is brutal, you don't want it. Stick to the protocol, FTP is aerobic performance test. It can boost your ego by doing it the easy way around, but it can burn you in the end.

The real ftp test is ofcourse one hour. However this is mostly done by the pros since most amateurs dont wanna suffer that long 😂. Also the 95% is to high its more between 88 / 92%

5w/kg is heaps.

I’m worn out.

Please put mph instead of kmph on the videos.

first !

Hr monitor bro ? Simple stuff completely made this video garbage

Mine was 370 w at 63 kg at 18 years old