Singletrack FTP & Power Classes

 Hi Everyone.

As you might have heard in class, we are going to start bringing some science and numbers into our training sessions, just to make the training a bit more specific and the results a whole lot more visible!

Before we start, please just take note that you do not have to take part in the FTP sessions if you don't want to. The class structure and way it is presented will stay the same, the only change will be that for the breakaways and parts where we work, the instructor will not just tell you okay now we push, they will tell you exactly which zone to go to and how hard to push: to target the different energy systems in the body. If you don't want to do it, you don't have to, it's your workout, and if you are happy, then we are happy. But if you want to have an added edge in class then listen up, because the better you understand the background information, the easier it will be to put it to work during the class!

Without going into to much science, our bodies need energy to function properly, and there are various types of energy stores that the body has available to draw from, and training our bodies to draw energy from specific sources is how we get fitter and stronger. 

Should you be interested in learning more, please go to the following link for a full explanation on the energy systems: 

In our current classes, we will be making use of FTP Percentages and Heart Rate Data to better target your training zones and help you get fitter and stronger than ever before. In order to make the most of these classes, it is advised to do the actual FTP Test - we will release dates once a month where we do this test as a class, or you can arrange a personal session and do it in another time slot that better suits you. If you haven't done the FTP test but still want to give it a try, heres what you need to do.

Download the Keiser M series App on your phone from the App Store or Google Play. Setup a rider profile with your height, weight, sex, etc. Then you willl need to insert a generic FTP number. If you are off a low fitness level, then put in numbers between 50 and 100. If you fall into the middle fitness level, use numbers between 100 and 150. And if you are on the fitter side of the scale, use numbers between 150 and 250. Please note that these are not YOUR numbers, and until you do the FTP Test your percentages will not be 100% accurate.

The FTP Test itself is 20 min long and requires you to be well rested, because the harder you ride, the better and more accurate your results are. The test should be done twice in the beginning, first time so you can experience it, and second time so you know what to expect and can get a more accurate number. After that it is advised that the test only be done once every 4 months as it takes a toll on the body. Professional athletes do this test once every 6 months.


What is FTP?

FTP  –>  Functional Threshold Power

“The average power that a rider can produce for a set duration of time”

FTP is expressed as Watts/KG: Power Produced by an individual divided by their body weight.

Using your FTP, how does one know you are getting fitter? Simple, If your FTP Number goes up on the next test you do, and your weight has stayed the same, then you have gotten stronger and fitter.

Please follow the link below for a detailed layout of all the different zones you can train in as well as for what training in each zone does for you:


Please don't hesitate to ask if you are unsure of what to expect or you would like to know more.


Zack - 0842730041




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