Comparing Cycling Field Tests & Using The Best Test For You (#238)
Mar 5, 2025
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Dive into the world of cycling field tests as different methods are explored for measuring fitness. Learn about the pros and cons of popular tests like the 20-Minute FTP, Ramp Test, and 2 x 8-Minute Test. Each test has its unique applications—perfect for both novices and seasoned cyclists. Discover how to update your training intensity effectively and find out which test suits your goals best. There’s a treasure trove of insights for anyone looking to enhance their cycling performance!
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Quick takeaways
Different cycling field tests, like the 20-minute and two-by-eight-minute tests, cater to varying athlete profiles and needs.
Proper pacing during field tests is crucial for establishing accurate training metrics and improving overall cycling performance.
Deep dives
Understanding Field Tests for Cyclists
Field tests are essential protocols aimed at determining a cyclist's performance and physiological characteristics, typically conducted at maximum effort outside of laboratory settings. These tests help establish metrics like threshold power and threshold heart rate to create specific training zones. There are multiple field testing protocols available, each having its own advantages and disadvantages which can often lead to confusion among cyclists about which to choose. The key takeaway is that while no single test is universally the best, the various options can provide valuable data tailored to a cyclist's unique training needs and goals.
The 20-Minute Field Test Explained
The 20-minute field test is widely used in North America and serves as an excellent means to approximate Functional Threshold Power (FTP) for establishing training zones. To execute the test properly, cyclists should first complete a five-minute max effort to eliminate anaerobic contribution, followed by a sustained 20-minute effort paced for maximum output. This test emphasizes the importance of pacing—beneficial for developing endurance—which can also make it daunting for those unfamiliar with long max-effort intervals. Understanding the structure and purpose of the test can help cyclists effectively leverage it for improving their training metrics.
Exploring Alternative Testing Options
Alternative field testing methods, such as the ramp test and the two-by-eight-minute test, offer different advantages for cyclists, particularly those pressed for time. The ramp test provides a short, guided effort that is logistically simple but may overestimate FTP, while the two-by-eight-minute test is more precise and less intimidating for newer athletes. Each test has unique benefits and may suit different cyclist profiles; for instance, the two-by-eight-minute test allows for easy repeatability and a manageable effort duration. Ultimately, cyclists should choose the tests that align best with their individual training needs, and consider integrating various protocols for a well-rounded understanding of their power and endurance capabilities.
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Understanding Cycling Field Tests and Their Applications
OVERVIEW Different cycling field tests have their pros and cons. Some are better for beginners vs. athletes with greater pacing skills. Others are more convenient and easy to fit into a training plan. And still others are more detailed and take multiple days to complete, but provide more nuanced information. Coach Adam Pulford breaks down the most relevant, high-quality field tests so you can use the best test for you. Includes consideration for the 20-minute, Ramp Test, 8-minute, critical power, and power profiling tests.
TOPICS COVERED
What is a field test?
The 20-Minute FTP test
The Ramp Test
The 2 x 8-Minute Test from CTS
Critical Power Testing
Power Profile Testing with WKO5
When you should update your training intensity ranges
HOST Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.