Even without a dedicated power meter you can use your turbo trainer for measured and reliable power workouts. Here’s how…
’P’ is for power...
With the increasing availability of power meters and power measuring turbo trainers, training with power is now more accessible. It all starts with your Functional Threshold Power (FTP) — the ‘steady state output you can hold for 60 minutes’.
This gives a performance point from which you can work out other parameters. For most, FTP equates to 25-mile time trial power. Your hypothetical 10-mile TT power (20 minutes) will be about 95% of FTP, and VO2 max (6 mins) around 90% of FTP. These will help you set future training intensities.
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...And performance
But what if you don’t have a power measuring device? You can use your turbo speed to work out the same performance parameters and your interval intensities. You can call this FTP too if you like: Functional Threshold Performance.
Record heart rate for cross-referencing, but don’t use it as a training metric. Power and speed are the ‘anchored’ metrics. Repeatable performance measures need to be consistent, accurate and comparable — watts and kilometres are always the same. You can’t brag about heart rate zones to your mates.
Measure your FT power
Set your turbo to a ‘flat road’ slope, or resistance. Then ensure tyre pressure (100 psi), roller resistance and warm-up procedure are recorded and set for this and all future tests. Consistency is vital.
Training with your new FTP
You can read more at BikeRadar.com
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