Whether you’ve been cycling for years or you’re just beginning your journey, we would like to introduce you to a little thing called the Functional Threshold Power (or FTP). It is one of the most helpful ways you can take your training to the next level and get serious about the efficacy of your training. We are here to support you on your training journey, whether it’s a once-a-week thing or a full-time relationship, and working with your FTP is only going to benefit your workouts on the bike.

At BECYCLE we ride to the rhythm of the music supported by the stats that are displayed on the consoles of our Stages bikes. Our instructors not only cue on RPMs (revolutions per minute) but also they refer to watts (power output) during the rides. If you’re planning on taking your training relationship to the next level, the Stages Flight app will be your tool in honing your power zones (see image below) according to your functional threshold power (FTP). Your personal FTP can be determined by taking an FTP test. But first:

What is FTP?

Functional Threshold Power – or FTP – is a measure of fitness. It is the average number of watts a rider can sustain for an hour and the measure of a steady effort, as opposed to the extreme high & low efforts we make during a class. An FTP test is typically a 20-minute anaerobic, tough effort that aims to take a snapshot of your power value. Boiled down, it’s a metric of power to weight ratio, or how much wattage per kilo you possess. It also acts as a benchmark for functional training, which will help boost your knowledge when it comes to effective training for your body.

Your FTP results will determine your power zones in the Stages Flight app. More on that to come.

Why use FTP for your training?

When you measure your FTP throughout your training journey, you will see hard evidence of the strength you gain, rather than basing your training off of the hope that you’re getting stronger. Your first FTP will be used as a benchmark and when you regularly test you’ll see a clear metric of your growth. Another crucial benefit of tracking your FTP is the gains you’ll see by training effectively using the Stages power zones. It will level-up your classes, adding an extra layer of information so that you can ride in your Sweet Spot and avoid destroying your muscles.

What’s a sweet spot?

A “Sweet Spot” occurs at 83 to 97 percent of your FTP. Riding here can help improve the aerobic output – the steady state efforts that characterise your FTP. Sweet Spot gets its name because it is a balanced amount of intensity and volume. You can achieve more positive physiological adaptations than if you were to ride harder at a Zone 4/threshold. Riding below your FTP is a more repeatable workout and won’t take quite as much out of you.

How does the App connect?

Once you have downloaded the Stages Flight app, you will need to take your phone with you to class. Ask the instructor for a little plastic 'sticky' square that you can put on the console so your phone doesn't slide. Make sure that you do not turn on the bike’s console, turn your phone to flight mode and turn your bluetooth on. The phone, console and crank arm all interact via bluetooth. Check the ANT number displayed on the left crank arm (pedal) and start pedaling. Your app will show a number of bikes, connect to the bike with your ANT number and press start. All data will be stored in your personal Stages Flight account here.

If you have any questions about this, please talk to the instructor or send us an email.

What to expect for your FTP class at BECYCLE ?

We will be offering special FTP test classes throughout the year, which will be accompanied by 15 minutes dedicated to stretching afterward (look for: BE30 FTP STRETCH 15). In this 30-minute class you can expect a 20-minute high output FTP test sandwiched between a dynamic warm up and a light cool down. Before the class, please make sure that you have already downloaded the Stages Flight app or you’ve updated it in your app store. You will bring your phone into the RIDE room with you, which will act as your console. This means: please be ready 15 mins before the class begins so you can properly set-up and connect your mobile device to your bike – this can sometimes take a minute!

Pro tip: ideally you should come into this test with rested, fresh legs, which will allow your muscles to perform at such high intensity. While your instructor will coach you through the entire process, you will want to mentally prepare for a high-power 20-minute sustained output for your best FTP results. You will then be guided through a lovely 15 minute stretch and mobility session off the bike so your muscles are properly cared for after your hard work.

Plan your FTP test: find your next class on our schedule.

Article written by Madeline McLean

Step up your RIDE performance: know your FTP!