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May's Monthly Challenge: 
FTP (Functional Threshold  Power)Test






    This month, we’re focusing on one of the most important endurance skills you can develop: understanding your pacing and sustainable power output. To do that, we’re using the FTP Test — Functional Threshold Power.


    💡 What Is FTP?

    FTP is the highest pace you can sustain for a long period of time without fading. It teaches you:

    • What “sustainable” actually feels like

    • How to pace long workouts

    • How to avoid blowing up early

    • How to train smarter, not harder

    Knowing your FTP helps you:

    • Improve your aerobic engine

    • Set proper pacing zones

    • Track progress over time

    • Perform better in long workouts, HYROX, DEKA, and conditioning pieces

    This is why we encourage every athlete to test — even if you’re not competing for the prize. You can test on one, two, or all three machines to learn your personal pacing profile.


    🚴‍♂️ THE FTP TEST (3 MACHINE OPTIONS)

    You may complete the test on:

    • Concept2 BikeErg

    • Concept2 Rower

    • Rogue Echo Bike

    Test Options

    RX / Intermediate:

    • 20:00 BikeErg (average watts)

    • 20:00 Rower (total calories)

    • 20:00 Echo Bike (total calories)

    Beginner (LIBERTY):

    • 10:00 version on any machine

    All athletes are encouraged to test for personal development — but only BikeErg results qualify for the prize.


    🏆 PRIZE CATEGORY — “HIGHEST POWER OUTPUT”

    To keep the competition fair and true to the definition of power:

    ONLY BikeErg scores qualify for the prize.

    • 1 Male Winner

    • 1 Female Winner

    • Based on highest average watts over the 20‑minute test

    The BikeErg is the only machine that measures true mechanical power (watts), which is why it is the standard for crowning the “Highest Power Output” athletes.

    📅 TESTING WINDOWS

    • Baseline Test: May 4–10

    • Final Test: May 25–31

    Optional weekly prep pieces will be posted to help you improve your score.


    ⚙️ HOW TO SET UP YOUR TEST (BIKEERG)

    1. Set Up Your Monitor

    PM5 → Just Ride → Intervals → Single Time → 20:00 Make sure the screen shows:

    • Time countdown

    • Average watts

    • Current watts

    • RPM

    2. Damper Setting

    Recommended: 3–6

    3. Positioning

    • Slight knee bend at full extension

    • Smooth cadence (80–95 RPM)

    • Relax your upper body


    📹 SCORE VERIFICATION RULES

    If testing at CCCF

    A coach must see:

    • Your 20:00 setup screen

    • Your final average watts at the end

    • A clear photo of your final average watts

    If testing at home or another gym

    You MUST submit:

    1. A video showing your setup screen with the 20:00 timer

    2. The full test (time‑lapse allowed)

    3. Your final average watts

    4. A clear photo of your final average watts

    All submissions must be sent directly to Steven.

    No video + no photo = no valid score.



    🔥 WHY YOU SHOULD DO THIS CHALLENGE

    Even if you’re not chasing the prize, testing your FTP helps you:

    • Understand your personal pacing

    • Improve your conditioning

    • Build confidence in long workouts

    • Track your progress month to month

    • Prepare for HYROX, DEKA, and endurance events

    • Learn how each machine feels at sustainable effort

    This challenge will make you a better, smarter, more efficient athlete — no matter which machine you choose.