In this video, I will give you step by step instructions on how to conduct your running FTP. Your running FTP is a really useful metric for measuring your training intensity and pacing your races - it can be used in 5Ks, 10Ks, half-marathons, marathons and ultra marathons.

Hopefully the instructions in the video are clear, but to help, please see the step by step guide below:

Warm Up: 10-20 minutes light to moderate jogging, stretching and some dynamic movements
Test 1: a 3 minute maximum sustainable effort
Recovery: 15-30 minutes light jogging and walking
Test 2: a 9 minute maximum sustainable effort
Cool Down: 15-30 minute easy jogging

When you get home, take the average power from the three minute effort and the nine minute effort. Add those numbers together, divide by two and multiply by 0.95. This is your FTP number.

The spreadsheet I use to calculate my power zones comes from here:

[ Ссылка ]

Any questions, leave me a comment in the comments section below.

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