What Is Full-Spectrum Performance Testing

After over 100 consultations with elite and professional cyclists, we discovered a reliance on the 20 minute FTP test across the industry. And that reliance has deteriorated the reliability of the test itself.

We developed a unique performance testing method that avoids many of the issues found with relying on a single test, and more accurately measures an athlete's preparation for their target event.

But first...

What's Wrong With The 20 Minute FTP Test?

The standard 20 minute FTP test has become the gold standard for a reason, it is very effective at approximating an athlete's second lactate threshold. Or at least it used to be.

Instead of FTP being used to measure performance, it have become the target metric that training is trying to improve. This is why it is becoming less reliable.

Goodhart's Law - When a measure becomes a target, it ceases to be a good measure

We can observe this by looking at an athlete's power data. It is very common for riders to have a sharp decline on their power curve just after 20 minutes. This indicates they are heavily weighting 20 minute power above overall performance.

But that's not all. As an athlete fixates on their 20 minute power, it becomes less effective as an actual measure of performance. This is due to a statistical error called practice effect.

You can read more about this statistical error in my article about why scientific research in the cycling space is flawed, but to give you a quick summary:

The more an athlete performs the 20 minute test and the more they perform 20 minute threshold efforts, the less the measure is a true representation of real performance.

Athletes improve their 20 minute power by developing pacing strategies and improving their ability to perform the test, not necessarily improving their underlying performance.

Another way to look at it is like when someone takes the ACT or SAT test multiple times. They improve their score, but not as a result of increasing their knowledge. They increase their score simply because they get better at performing the test.

One other major issue arises from simply focusing on 20 minute power:

Athletes are not prepared to ride hard for durations longer than 20 minutes

20 minutes is just an arbitrary duration that we've collectively decided to measure, but races are longer than 20 minutes. If an athlete's power curve has a dropoff at 20 minutes, they are fundamentally unprepared to ride hard for anything other than 20 minutes. Riding hard for longer than 20 minutes and riding harder than 20 minute power is important, but it is not done often.

So if the 20 minute FTP test is unreliable, we should use real physiological measurements instead.

Metabolic Testing Is Better

Vo2 Max and Lactate testing are the real gold standard when it comes to testing and measuring performance. There is no hiding behind statistical errors.

But they aren't perfect

In fact, I would argue that the data you collect from these tests are redundant, at best, or just unusable, at worst.

There is no denying that seeing your power increase at the same oxygen consumption is an objective improvement to performance. And likewise seeing your power increase at the same blood lactate concentration.

But you can't actually use this data in your training

Unless you intend to wear a portable metabolic cart every time you ride, or invest in a continuous lactate monitor (that have questionable accuracy), you have no ways to actually use the numbers in your real training.

	mmol/L of lactate	ml/kg*min of oxygen	watts of power
1st Lactate Turnpoint	2.0	37	220
2nd Lactate Turnpoint	4.0	52	330

Looking at the data above, which of those numbers will you be able to use in your day to day training?

Power is the only one

Which brings us to the main problem with metabolic testing...

Your Testing Tool and Training Tool Should Be The Same

If you can track your power every day in training with a power meter, you should measure your performance improvements using... a power meter.

By only using a power meter, we can cut out the middle step of measuring a metabolic process and correlating the power at that process. Just measure performance directly.

Being able to collect maximum effort performance data on any given day when the athlete is feeling their best means we are constantly collecting the best possible data.

AND we can use those max performance measures to precisely prescribe training intensity zones.

Lets look at possible areas for error with the standard way of prescribing interval intensity:

Step	Error
20 Minute Power Test	Practice Effect Error
95% of 20 Minute = 2nd Lactate Threshold	Assumes 95% of 20 minute power = 2nd lactate threshold. Random error exists among population
5 Minute Interval at 120% of 2nd Lactate Threshold	Assumes 120% of 2nd lactate threshold effective prescription. Assumes 115% of your 20 minute power is effective for a 5 minute interval.

We have 3 steps in a row with compounding errors resulting in an intensity prescription that is more than likely incorrect.

However, if we have a tested maximum 5 minute effort at 500 watts, we can follow a progressive overload structure of:

Week 1	93% of max 5 minute (465w)
Week 2	95% of max 5 minute (475w)
Week 3	97% of max 5 minute (485w)

The key here is to constantly collect maximum power test data across a wide range of intensities and durations to limit the error introduced into the data.

Constantly Collecting Data

This is the heart of the Full-Spectrum Performance Testing model. Regular power testing across the entire curve will minimize practice effect errors, keep interval prescription targets accurate, but most importantly...

It identifies weaknesses and strengths immediately.

If an athlete has a training objective to increase their 4-8 minute power, we would want to see those numbers increase specifically. By constantly measuring maximum performance data around that range we can see in real time if improvements are happening or if we need to modify the training intervention.

We can also measure if certain intensity/ duration ranges are not improving, or worse, de-training. We can identify this weakness or limiter immediately and work to minimize it. Increasing the maintenance intensity or volume of that range ensures this weakness does not become a problem on race day.

Targeted Training Is Risky But Worth It

"Diversification is a hedge against ignorance" - Warren Buffett

If your training touches on a little bit of threshold, a little bit of vo2 max, and a little bit of anaerobic, you are diversifying your training. It is a safe bet to ensure you are prepared across a wide range of race scenarios.

Safe bets limit your downside but also limit your upside. Risky bets win races.

Instead of making very small (or even negligible) improvements to every possible aspect of your training, double down and focus on the one thing that gives you the best chance of success.

Collecting all of this data allows us to monitor weaknesses as they arise, but our main concern is pushing all of our chips in on one big bet. If we're right, the payoff is huge.

Spending time analyzing the course, researching the competition, and monitoring the athlete's strengths and weaknesses, we can focus on one or two primary training objectives and make huge improvements in those areas.

If we can accurately predict the these objectives and follow through on the process, the athlete will be more prepared than ever for the specific race they are targeting.

By creating specific tests for each athlete to measure their improvements in those key objectives, it allows us to specifically track their preparation for the event. THIS is how we can confidently say we are preparing the athlete for their race. NOT by just watching their 20 minute power go up.

Want to Learn More?

If you're an elite level cyclist who wants to start winning races and further your career, click the link below and schedule a time to chat with one of our coaches. We can outline what your most relevant training objectives are and show you what you need to do to really prepare for your target race.

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