We offer a fitness test in the form of an FTP bike test. This Functional Threshold Power test is one such term that experienced cyclists often use casually, but it can cause some confusion in the less experienced athlete. In simple terms, it is an average power (watt) that you can sustain over 40 to 60 minutes. With the FTP score, you can determine your training zones. Because the power shows a direct value during training or competition, it is more direct than, for example, heart rate zones because the heart rate reacts more slowly. Both data can provide a lot of insight into fitness levels.
The FTP bicycle test is administered by an instructor in the spinning room to a group of a maximum of 8 participants. After the necessary explanation and preparations, the warm-up of 20 minutes will start. After this, the test starts in which you try to cycle as hard as possible for 20 minutes. The goal is to keep your power as constant as possible during the test at a cadence between 70-100 revolutions per minute.
Results of the FTP test
After completing the bicycle test, the bike will display your FTP value. This is one number based on which you can see your fitness level and calculate your training zones. You can do this using this Train zone calculator. You must enter at least your FTP score, weight and gender, after which you will receive an overview of your personal training zones and score.
Before you book a FTP bicycle test
Check whether the following points apply to you:
- Are you aware of a heart problem (for example, high blood pressure, arrhythmias, heart noise)? Our advice: do a sports medical examination via HAN Seneca.
- Do you have or are you being treated for diabetes? Our advice: do a sports medical examination via HAN Seneca.
- Do you use medication that influences exercise? Our advice: do a sports medical examination via HAN Seneca.
- Have you ever become dizzy, fainted, or become unconscious during exercise? Our advice: do a sports medical examination via HAN Seneca.
- Do you have asthma or are you familiar with breathing problems? Our advice: you can do the test, but you must inform the person who is taking the test.
- Have you been ill for a long period of time (fever, flu, infection) or are you still taking antibiotics? Our advice: only register for the test at least 1 week after the fever-free / infection-free period (also no intensive exercise during this period) or at least 4 days after stopping antibiotics.
- Have you recently undergone surgery? Our advice: consult with your doctor.
Preparation fitness tests:
- A fitness test takes 60 minutes and is very intensive.
- Make sure you rest well and do not exercise intensively within 24 hours of the test.
- Make sure you have drunk enough water beforehand.
- Make sure you have not eaten too much within 3 hours before the test (a light lunch or snack is no problem).
- Wear comfortable sportswear and bring water and a towel.
- The test bike is suitable for regular sports shoes and cycling shoes with spd.
Enrollment fitness tests
Non-members can make a fitness appointment at the front desk of the RSC and pay by debit card or use their ticket strip. All members of the RSC can register for a fitness test for free. The test is offered as a ticket hour. You can register via our website or the RSC app.