Prepare Bike and Trainer
30 minutesConfirm tire pressure, fit, and trainer calibration.
Field context
This workflow is part of 1 niche field
Complete guide for cycling ftp test — step-by-step workflow, tools, checklist, and expert tips to get started.
Confirm tire pressure, fit, and trainer calibration.
Use recent ride data to set test target watts.
Perform 20-minute or ramp test and record normalized power.
Apply FTP result to structure endurance and threshold sessions.
Schedule weekly TSS targets aligned with your calendar.
Key metrics and targets for this training focus.
| Metric | Target |
|---|---|
| Consistency | 3+ sessions/week |
| Progression | ≤10% weekly load increase |
| Recovery | 1–2 easy days/week |
Master fundamentals in sports before advancing.
Short regular sessions beat occasional marathon efforts.
Pain, equipment failure, or unsafe conditions mean pause and reassess.