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terrier

COACHING / CAMPS / COMMUNITY

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It's testing time to dial into your new power zones. By combining Terriers live & unique coaching style, we'll set you up to have your best testing effort possible. So join us 9/16/2026, as we have 3 LIVESTREAM options throughout the day, 6:30am, 8:00am, and 9:30am. All times are EST USA for this hour class.

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A few TIPS but we will be right there with you to get you through it 

- Do the test rested and ready

- Be injury free

- Proper power readings or HR monitor (or both)

- Have clearance from your doctor

- Wear proper cycling gear & shoes

- Don't start to hard but at the same time you can't hold back to much

- We break it up in several segments to keep you patient but strong

FTP TEST

SET FUNCTIONAL THREASHOLD POWER (FTP)

TESTING SPECIFICS

First things first, let's establish your baseline fitness. This test will allow us to accurately set your training zones so you know exactly how hard to cycle, helping you train effectively while staying healthy and injury-free.

How It Works
Before taking the test:

  • Be well rested and ready to perform your best.

  • Be injury-free.

  • Have clearance from your physician to participate in vigorous exercise.

  • Wear proper running gear and well-fitting running shoes.

The main set takes just 20 minutes and will help determine your personalized training paces and heart rate zones. To track your progress, we'll repeat this test every 6–8 weeks to measure fitness gains and update your training zones. For consistency, complete the test on a indoor trainer, spin bike, or a course thst is uninterrupted and can be repeated each time. Record in the chart below:

  • Average FTP

  • Average heart rate

  • Average cadence

  • Total distance covered

  • Body Weight
     

Warm - 8:00
- 2:00 easy
- 2:00 a little harder
- 3:00 of spin up's as :30 easy / :30 hard to spike HR
- 2:00 easy spin/recover

Prime - 19:00
- 3:00 build by 1:00 minute starting as you feel
- 2:00 easy spin/recover
- 6:00 as 1:00 fast pedal R110+ / 1:00 easy
- 3:00 easy spin/recover
- 5:00 working FTP 95-115%e

Recover - 10:00
10:00 easy spin, relax and get ready.
 
FTP Test - 20:00
Go for your best 20:00 effort!  You want to push it hard from the beginning but you still need to hold back slightly so not to blow up. Stay relaxed during the effort and breath. The last 3 minutes try to push the pace and if you have any left go for it the last :60 seconds.

  • Start strong, but don't blow up.

  • Pace yourself so you can maintain the effort for the full 20 minutes.

  • Stay relaxed and focus on controlled breathing.

  • Increase your effort during the final 2-3 minutes.

  • If you have anything left, give it everything you've got during the last :60 seconds.
     

Cool Down (10 Minutes)

  • Easy spin

  • Light stretching
     

Congratulations! Your results will be used to establish your personalized training zones and guide your future workouts.

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