*Available on PACE 3, APEX 2, APEX 2 Pro, VERTIX 2/2S, DURA
Cyclists can now take a guided FTP Test directly on their COROS watch or DURA. FTP stands for Functional Threshold Power, which is defined as the highest average power you can sustain for approximately an hour, measured in watts. FTP is one of the most commonly used training metrics in cycling. It can be used as a benchmark statistic, and to determine training zones when training with power.
The COROS FTP Test is performed in ERG mode on your smart trainer. ERG mode is a setting that auto-adjusts the resistance of your trainer in order for you to maintain a fixed power output, regardless of your cadence. ERG mode works with structured workouts to ensure you are hitting the power targets for each interval. For example, if your workout requires you to hold 250 watts, the resistance will automatically increase if your cadence drops, or decrease if you spin faster, in order to keep you at 250 watts.
Test Requirements
To complete the test, you will need the following:
- Indoor trainer that measures power
- Heart rate data (external HR strap if using DURA)
- Initial COROS FTP assessment from recorded bike activities (see FAQ below)
The test must be completed indoors. There are inherent safety concerns and influence from external factors (wind, hills, etc.) while riding outdoors, so the test can only be completed in an indoor setting to ensure the greatest accuracy.
Test Details
On your COROS watch, go to the main activity menu > Fitness Tests > Cycling FTP Test.
On COROS DURA, scroll through the main menu to Cycling FTP Test.
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Time
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Steps
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Description
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10 min
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Warm up
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Open.
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1 min
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Rest
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Open.
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20 sec
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Sprint
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Increase power as high as you can for 20 sec.
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5 min
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Recovery
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Open.
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20 min
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80% FTP
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Steady cycling. Maintain the power range prescribed for 20min. This intensity should feel hard, but sustainable. During this section, your power/HR relationship is being analyze to determine your FTP.
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3 min
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95% FTP
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Steady cycling. This stage is the beginning of a shortened incremental test to increase your HR linearly.
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3 min
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105% FTP
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Steady cycling. This stage follows the previous one at a slightly greater power range. We aim for your HR to reach >90% of your HR Reserve.
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| 5 min | Cool down | Open. |
Understanding Your Test Results
Once you complete the test, EvoLab will provide updated metrics determined with the test:
- Functional Threshold Power (FTP)
- Updated 7 power zones
- Max Power obtained during the test
FAQs
In order to be able to 'unlock' your FTP, you need to have access to a power meter and an external heart rate monitor and complete a ride with power and HR data. For more information on unlocking FTP and power zones, see our article here.
For COROS to calculate your FTP, you will need to meet the requirements listed below during a bike activity to provide the algorithm the data it needs to assess your FTP. An accurate FTP extrapolates your individual power zones and provides accurate Training Load data for cycling activities. These are the requirements:
- Record an indoor or outdoor ride that includes a segment of at least 20+ minutes of steady, uninterrupted riding (no intervals).
- During the 20-minute steady segment, your COROS device is paired with a power meter and recording heart rate data.
- During this segment, your heart rate must average at least 60% of your heart rate reserve.
- For example, if your max heart rate is 180 and resting heart rate is 50, your heart rate reserve is 130. 60% of 130 is 78. Now to get the target range, we will add resting heart rate to the previous numbers. 78+50=128. To qualify for this example, the athlete needs to maintain a heart rate reading over 128bpm.
Once the test is complete with updated metrics, your FTP will update automatically as you continue on your training journey. We recommend retaking the test whenever you have taken some time off the bike and would like to return to training.
Yes, if you have already received an initial COROS FTP assessment from recorded bike activities, you can manually adjust this value by going to the Profile page > Settings > Power Zones. Although EvoLab will automatically adjust your FTP as you record more rides with power and HR data, we recommend taking an FTP Test periodically to reassess your current fitness level.