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8 Minute Test by JohnStoneFitness

DURATION
1:00:02
kJ/Cal
597
TSS
73
NP
231
IF
0.86
FTP
200
Power Source
Kurt Kinetic Road Machine

The Functional Threshold Power (average maximal power you can sustain for 1 hour) is set to 200 by default on TrainerRoad. I did this workout to establish my true baseline FTP, which is 270 based on this test. I'll re-test in one month to gauge the effectiveness of my training.

Name Time kJ/Cal TSS NP Power Target Heart Cadence
Workout 01:00:02 597 74 231 165 138 134 85
High Cadence 1 00:01:00 9 1 152 156 149 129 108
High Cadence 2 00:02:00 18 1 149 151 149 139 111
Clearing Effort 1 00:01:00 15 1 240 261 253 139 100
Clearing Effort 2 00:01:00 18 2 275 299 260 142 98
8 Min test 1 00:08:00 144 16 297 300 229 165 104
8 Min test 2 00:08:00 145 16 299 302 229 168 104
Length Power Start End
5 Seconds 655 00:53:54 00:53:59
10 Seconds 652 00:53:52 00:54:02
20 Seconds 626 00:53:43 00:54:03
30 Seconds 562 00:53:34 00:54:04
60 Seconds 438 00:53:04 00:54:04
2 Minutes 365 00:52:04 00:54:04
5 Minutes 316 00:31:03 00:36:03
10 Minutes 267 00:45:57 00:55:57
20 Minutes 204 00:16:01 00:36:01
30 Minutes 205 00:25:50 00:55:50
60 Minutes 165 00:00:00 01:00:00
Zone Time Percent Low High
Active Recovery 00:26:11 43.6% 0 110
Endurance 00:13:50 23.0% 110 150
Tempo 00:01:50 3.1% 150 168
Sweet Spot 00:00:22 0.6% 168 190
Threshold 00:00:19 0.5% 190 210
VO2 Max 00:00:18 0.5% 210 240
Anaerobic Capacity 00:17:12 28.7% 240 2000
Zone Time Percent Low High
Active Recovery 00:06:54 11.5% 0 102
Endurance 00:21:19 35.5% 102 124
Tempo 00:09:45 16.2% 124 141
Sweet Spot 00:00:19 0.5% 141 142
Threshold 00:05:17 8.8% 142 158
VO2 Max 00:16:28 27.4% 158 220

 

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