Hi! There are three ways to establish your FTP: a blood lactate test, a 60 minute test, or a 20 minute test. I think the Strava FTB calculator has little to no connection to actual FTP. Use this simple calculator to estimate your running pace training zones using your threshold running pace (in minutes per mile or km). it converts run output into the equivalent bike watts, you can compare directly how well your "run power" matches up to your bike power. You can also estimate FTP from a recent best 45-60 minute power output. It will the spit out an equivalent energy output (in watts) on the bike. It is the amount of oxygen which is processed by the body under maximum activity. I have read everywhere that the forerunner 945 needs a power meter in order to estimate the FTP (Functional Threshold Power). Otherwise, use this calculator to identify your individual intensity zones. Hopefully you have as much fun as I do crunching the numbers on your relative 'run power' for some of your favorite routes. CyclingPowerLab’s calculator uses the 6 ranges suggested in Hunter Allen and Andrew Coggan’s excellent book ‘ Training & Racing With A Power Meter ‘. Free data calculator tools for cyclists, runners, and other athletes. add 5% to his altitude FTP of 285 the new FTP is estimated at 300 watts (285 x 0.05 = 14.25, 285 + 14.25 = 299.25). The calculator is based on actual metabolic equivalencies between bike and run output from hundreds of lab tests that I've performed over the years, i.e. The CTT: Criterion Time Trials to determine Critical Power Critical Power is determined from time trials as indicated. You can estimate FTP with your best recent 20-minute power value (either from a dedicated 20-minute test or a sufficiently hard 20-minute effort from a race or workout). Alan Couzens, MS (Sports Science) You'll find below a simple calculator to help you calculate your own fatigue curve (along with an estimate of your FTP) To use, enter 2 or more best power numbers (from true max effort tests) for any of the durations listed - 5min, 20min, 60min, 2.5hr, 5hr, or an Ironman in which you ran well. Once you've obtained your threshold values(s), you can add them to your zone settings in the TrainingPeaks web app or TrainingPeaks mobile app. Although you could jump straight to the test instructions, my goal is to walk you through the … It is your current best power output for a 1 hour time trial. MyProCoach Cycling (5) These power zones are based on Phil Mosley's 5 zone system which you can read more about here. FTP is often used as the most accessible measure of fitness – when combined with weight and ideally heart rate data. Record the results of your test (using a 60 seconds 25 watt ramp test to exhaustion), specifically the watt level of the final completed stage and the duration ridden of the last, uncompleted stage. 7154672 8 months ago. The calculator is based on actual metabolic equivalencies between bike and run output from hundreds of lab tests that I've performed over the years, i.e. If you don’t know yours, there are a few ways to test yourself including a simple 20 minute test. Endurance : to : 3 .. Tempo : to : Sweet Spot : to : 4 .. In the article on this page, we prepared some brief information about what is VO2 max, how to calculate VO2 max, description of VO2 max tests and the … And if your ramp test shows that much higher values than the normal 2×20 protocol, I’d surmise that you either are severely undertrained in endurance, have a body style which favors Shorter durations or you just haven’t done the 2×20 test properly . It will then spit out the equivalent energy output (in bike watts) for your run. Heart Rate Zones for Running Determine your heart rate zones for running based on lactate threshold heart rate. You can determine your Running FTP by conducting a 30 Minute Time Trial test, which is the same test used to determine your lactate threshold heart rate (LTHR). FTP is also generally assumed to be the same as CP but, for you and me, it likely won’t be. You can estimate FTP with your best recent 20-minute power value (either from a dedicated 20-minute test or a sufficiently hard 20-minute effort from a race or workout). You need a running power meter and a flat, uninterrupted course to run on (such as a track). Since the actual FTP is closer to the one-hour effort, it might be more advisable to perform a 60-minute test or to take the value obtained for 30 minutes, multiply by two and subtract 2.5 percent (as most trained swimmers swim roughly 2.5 percent slower in a 60-minute maximal effort than in a 30-minute maximal effort). Zwift Workouts to the Rescue Fortunately, Zwift has built-in workouts for 60 and […] Finally, the muscles need to … Input the test result values into the calculator. If you are an athlete with unusually high economy on the run, you may be moving at a greater pace for a given (wattage) output than typical and vice versa. So, a much belated update: I've updated the calculator to include the option to input a course elevation gain. Running Pace Zones. What follows are some basic methods for determining your functional threshold values across the most common sport types. E.g. A blood lactate test is typically performed in a sports performance lab–not exactly something everyone wants to pay for or undergo regularly. Your threshold heart rate will be the average heart rate from a recent race or very hard training run of 45-60 minutes in duration. This article is intended as a guide to help walk you through the process of setting your cycling zones by determining your FTP. 80/20 Running (7) Based on Matt Fitzgerald’s 80/20 Endurance, specific for Running with Power. Setting Pace Zones (Running) Step 1 Determine your Functional Threshold Pace (FTP) using either a runner’s GPS device or an accelerometer. VO2max is a synonym for the maximum possible intake of oxygen. www.roadbikebros.com/maximum-functional-threshold-power-ftp-calculator However, my watch gave me an estimation after biking without such sensor … 7 Days (09:00 - 17:00) Swim for 30 or 60 minutes as fast as you can, then record how far you went. New; Related FTP estimation with FR945 without power meter? by comparing the average athlete's bike power and run pace for a given VO2 uptake, we can come up with a formula that best describes this relationship. Running. Threshold running pace is your current best pace for a 1 hour time trial and is the gold standard measure of endurance running fitness for …