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CYCLING PERFORMANCE TEST
The Cycling Performance Test measures the maximum average power you can maintain for 60 minutes. It's also known as
the functional threshold power, FTP-test. The test can be used to determine your individual cycling power zones. When you
have your individual power zones figured out, it's easier to optimize your training. The test is also good for tracking your
cycling performance development over time.
In addition to the 60-minute FTP-test, you can also take a shorter test that lasts for 20, 30 or 40 minutes, in which case we'll
estimate the 60-minute result. Note that with the shorter tests the result may not be as precise as with the 60-minute test.
A shorter test is better for inexperienced cyclists or if you're recovering from an injury. Always take the same type of test to
make the results comparable over time.
We recommend using an indoor bike with a power sensor to get the most reliable results, but you can take the test
outdoors as well. If you take the test outdoors, it's wiser to take a shorter one in order to minimize stopping and power
changes. Choose a route on flat terrain, and avoid traffic lights or any other reasons to stop.
To take the Cycling Performance Test you need a compatible cycling power sensor. For a complete list a compatible
cycling power sensors see
power sensor also needs to be paired with your watch. For detailed pairing instructions see
watch.
Performing the test
Before taking the test, read the
came in the product package. The test is very demanding so do not take the test if you do not feel recovered from training.
Wear cycling shoes and clothes that allow freedom of movement.
Also, check that your weight is set correctly in your physical settings. This is important so that you can compare your
results over time. In your first test, we'll guide you with a power target that's based on your background information. This
helps you maintain a steady power throughout the test. When you repeat the test, the target is based on your earlier results.
The cycling test includes warmup, test and cool down phases. The warmup phase is power-based, and the cool down
phase is based on heart rate. Note that the warmup and cooldown phases are optional. You can skip them if you wish.
1. On your watch go to
2. Then go to
Tests > Cycling test > Start
the test, choose Next.
3. Check the questions concerning your health and accept to go to the pre-training mode.
4. The sport profile is shown in a purple color in the test view. Choose an appropriate indoor or outdoor cycling sport
profile. Stay in the pre-training mode until the watch has found your cycling power sensor.
5. Press the OK button to begin.
6. The test begins with a warmup phase. The warmup should be about 20 minutes of easy riding in the beginning.
Include 2-3 full-on sprints in the middle of the warmup, about 1-minute each with recovery. Now you should be well
warmed up and ready to take the full-on test. If you choose to do a shorter warmup, make sure to include the fast
sprints and recovery moments nonetheless. The warmup also allows you to check that everything works as it
should and that your bike is adjusted optimally for you.
7. After a proper warmup, choose
8. Speed up and find the maximum power you believe you can keep up for the whole test. The test view shows your
power in watts. The red value tells your current power and the white value your estimated target power. Try to keep
your pace close to the target, and make sure you stay on the same power level throughout the test. Slowing down
will make the results less reliable.
9. The test phase ends after the pre-defined time is over.
We recommend performing the cooldown phase after the test.
WHICH THIRD-PARTY POWER SENSORS ARE COMPATIBLE WITH Grit X/Pacer/Vantage?
Health and Training section
Tests > Cycling test >
Duration, and choose 20, 30, 40 or 60 minutes.
and scroll down to see an overview of the test. When you're ready to start
Start
test.
in this user manual or in the Important information sheet that
59
Pairing sensors with your
The
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