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A 5-Minute FTP Test can be completed using either the Keiser M Series App or through the method
described in the section below. Because the data needs to be recorded, a pen/pencil, piece of paper,
blank sample test sheet or smart phone to record test results should be easily accessible.
*
If you are using an M3, please reset your bike display before you start the test
*
If you are using an M3i, please start the test with your display time counter to 00:00
WARMING UP PHASE ONE
(5’)
5’
Start pedaling at 80–90 RPM during the warm-up in Phase One. Set power output between 70W and
120W depending on a rider’s physical condition.
*
At this point, HR should be 60–70% of predicted maximum heart rate (MHR).
WARMING UP PHASE TWO
(10’)
(Increase 1–2 gear levels)
1’
Increase cadence at 100 RPM. Power will increase.
1’
Reduce cadence at 80–90 RPM without modifying gear resistance level. Power will decrease.
Repeat for an additional four sets
*
At this point, HR should be 75–80% of MHR.
DISPLAY INSTRUCTIONS BEFORE MAIN TEST PHASE STARTS
Immediately after Phase Two of the warm-up ends and before you begin the 5-minute Main Test
Segment, keep pedaling and then open an interval lap following the display functions. It will appear
as “inL 1” on your screen. You can start your test when the time reads 00:00.
NOTE:
All M3 riders, please stop the bike’s pedal for three seconds and reset the computer to be sure
that all data and time is back to zero.
TEST PHASE
(5’)
5’
At 80–90 RPM, set power output to a maximum level that can be sustained for five minutes with a
good pedal technique and safe body position.
*
At this point, HR should be >85% of MHR.
After completing the 5-minute Main Test Segment, close the interval lap following the display functions
and record the Average Power, HR and RPM shown on the bike’s computer.
NOTE:
All M3 riders, please stop pedaling for three seconds before recording the average RPM, Power
and HR flashing on your bike’s screen display.
To calculate your FTP, follow this formula:
AVERAGE 5’ POWER
–
15% AVERAGE 5’ POWER
=
FTP
COOL DOWN
10’
At 70–80 RPM, gradually reduce the intensity by decreasing gear levels. Power output should
decrease below 100W.
*
At this point, HR should be 60–65% of MHR.
5-MINUTE FTP TEST
(TOTAL TIME 30’)
(Correction Factor)
MOVE
HOW TO
AFTER THE WARM - UP PHASE TWO AND BEFORE YOU START THE MAIN TEST SEGMENT,
OPEN AN INTERVAL LAP (Intl One). YOU WILL NOT START THE TEST PHASE UNTIL TIME IS
BACK TO 00:00 .
AFTER THE TEST PHASE AND BEFORE YOU START THE COOL DOWN SEGMENT, YOU
WILL CLOSE AN INTERVAL LAP (Intl End). YOU WILL THEN NOTE YOUR POWER AND HR
AVERAGES.
TOTAL TIME 30 min
BIKE #
TIME
POWER
CADENCE
% OF MAX HR
FT
P CA
LCUL
AT
IO
NS
5’ TEST AVERAGE POWER
- 15%
FTP PERSONAL SCORE
250W
38W
212W
DATE
08
04
2017
21
WARM - UP PHASE ONE
TOTAL TIME 5 min
Easy Pedal
5 min 80-90 RPM 70-120W 60-70%
WARM - UP PHASE TWO (x5)
TOTAL TIME 10 min
Increase Cadence (RPM)
1 min
100 RPM
75-80%
Decrease Cadence (RPM)
1 min
80-90 RPM
75-80%
Increase cadence to 100 RPM for 1
min, then decrease to 90 RPM for 1
min without manipulating gears.
COMPLETE THIS SET 5 TIMES
TEST PHASE
TOTAL TIME 3 min
Hard Pedal
5 min
80-90 RPM
> 85%
Increase gears as high as possible
while sustaining a cadence of 90 RPM
during the entire 5 min TEST PHASE.
COOL- DOWN PHASE
TOTAL TIME 5 min
Easy Pedal
10 min 70-80 RPM < 100W 60-65%
Go light and easy, getting your legs,
lungs, heart and mind to recover after
the test.
GYM
LA Fitness
Go light and easy, getting your legs,
lungs, heart and mind ready for the test.
Increase your gears progressively.
5’ FTP PERSONAL TEST
Functional Threshold Power
POWER ZONE 5a 106-120%
POWER ZONE 4
91-105%
POWER ZONE 3
76-90%
POWER ZONE 2
56-75%
POWER ZONE 1
<55%
254
224
192
222
161
191
118
159
117
POWER ZONE 5b 121-150%
POWER ZONE 5c
>150%
256
318
318
MOVE
HOW TO
AFTER THE WARM-UP PHASE TWO AND BEFORE YOU START THE MAIN TEST SEGMENT,
OPEN AN INTERVAL LAP (Intl One). YOU WILL NOT START THE TEST PHASE UNTIL TIME IS
BACK TO 00:00 .
AFTER THE TEST PHASE AND BEFORE YOU START THE COOL-DOWN SEGMENT, YOU
WILL CLOSE AN INTERVAL LAP (Intl End). YOU WILL THEN NOTE YOUR POWER AND HR
AVERAGES.
TOTAL TIME
30 min
BIKE #
TIME
POWER
CADENCE
% OF MAX HR
FT
P CA
LCUL
AT
IO
NS
5’ TEST AVERAGE POWER
- 15%
FTP PERSONAL SCORE
DATE
WARM-UP PHASE ONE
TOTAL TIME 5 min
Easy Pedal
5 min 80-90 RPM 70-120W 60-70%
WARM-UP PHASE TWO (x5)
TOTAL TIME 10 min
Increase Cadence (RPM)
1 min
100 RPM
75-80%
Decrease Cadence (RPM)
1 min
80-90 RPM
75-80%
Increase cadence to 100 RPM for 1
min, then decrease to 90 RPM for 1
min without manipulating gears.
COMPLETE THIS SET 5 TIMES
TEST PHASE
TOTAL TIME 3 min
Hard Pedal
5 min
80-90 RPM
> 85%
Increase gears as high as possible
while sustaining a cadence of 90 RPM
during the entire 5 min TEST PHASE.
COOL-DOWN PHASE
TOTAL TIME 5 min
Easy Pedal
10 min 70-80 RPM < 100W 60-65%
Go light and easy, getting your legs,
lungs, heart and mind to recover after
the test.
GYM
Go light and easy, getting your legs,
lungs, heart and mind ready for the test.
Increase your gears progressively.
5’ FTP PERSONAL TEST
Functional Threshold Power
POWER ZONE 5a 106-120%
POWER ZONE 4
91-105%
POWER ZONE 3
76-90%
POWER ZONE 2
56-75%
POWER ZONE 1
<55%
POWER ZONE 5b 121-150%
POWER ZONE 5c
>150%
PHYSIOLOGY
5-MINUTE TEST RESULTS
In this example, the client averages 250 Watts.
A correction factor of 15% was applied to give
this individual a personal FTP score of 212 Watts.
212 Watts will now be used to determine the following
Watt ranges for each of the Power Zones.