As endurance athletes and coaches, we often put tremendous weight on our testing results. Whether it's a physiological assessment in a lab or a Functional Threshold Power (FTP) test on the bike, these numbers can feel like defining moments in our training. But we shouldn’t base all our training decisions on a single test! Let's explore why assessments and tests are just the first step in optimizing your training.
Why do we perform exercise testing?
Exercise testing serves as the starting point for the roadmap to better training. Think of it as getting a snapshot of your current fitness - it tells us what kind of athlete you are. Are you extremely efficient with a smaller engine that can go all day, like a Prius? Or do you have a massive engine that's less efficient but can output very high power, like a Corvette? Testing helps us answer these questions.
However, testing doesn't just give us performance numbers - it provides insights into how our body responds to different exercise intensities. This information helps coaches and athletes make informed decisions about specific workout intensities.
Physiological Assessment vs FTP Testing: What's the difference?
Physiological assessments and functional threshold power (FTP) tests are common evaluation tools that coaches and athletes use to determine how the athlete is adapting to training, and while they are different they serve complementary purposes.
A physiological assessment, like a graded exercise test with muscle oxygen monitoring, shows us how your body responds to an array of exercise intensities. It reveals important transition points where your body shifts how it produces energy and uses oxygen, helping identify physiological training zones.
FTP testing, on the other hand, is a performance test that estimates the highest power you can sustain for about an hour. While FTP testing has become a popular method for setting training zones, it comes with several important limitations:
- 1) The traditional percentage-based zones derived from FTP are population estimates - they're based on averages and may not reflect your individual physiological transitions.
- 2) FTP provides just one anchor point (your 60-minute sustainable power) from which all other training zones are estimated. This single data point doesn't tell us where your body actually transitions between different energy systems or how it responds to various exercise intensities.
Additionally, FTP tests are typically performed when you're well-rested and in optimal conditions, which may not reflect your usual training state. This means your "test day FTP" might be significantly different from what you can actually sustain during regular training when fatigue, stress, or other factors are present.
While FTP testing can be a useful tool, relying solely on these numbers without considering your daily physiological responses could lead to training at inappropriate intensities.
The Problem with Using One Test to Estimate Training Zones
Both tests and assessments help establish (estimate) training zones, but here's where many athletes and coaches make a crucial mistake: treating these zones as fixed parameters that don't change. In reality, your thresholds and training zones fluctuate daily based on numerous factors:
- Recovery status
- Nutrition and hydration
- Sleep Quality
- Stress levels
- Environmental conditions
- Previous training load
This means that the "threshold" you established in your test last month might not be your threshold today. Your body's response to exercise is dynamic and constantly changing.
The Solution: Daily Physiology Monitoring and Intensity Adjustment for Optimal Training
This is where real-time physiological monitoring becomes invaluable. While testing provides a baseline and helps estimate where your training zones should be, daily monitoring of muscle oxygen saturation (SmO2) allows you to adjust your training intensity based on how your body is actually responding right now.
Here's how to apply this approach:
- 1) Start with a proper assessment to establish your baseline and estimated training zones
- 2) During each training session, monitor your SmO2 response to understand:
- If you're training at the right intensity for your goal
- Whether you need to adjust intensity up or down based on your body's response
- When you've accumulated enough training stress for the day
For example, if you're doing threshold work and notice your SmO2 is continuously dropping at your "tested" threshold power, that's a sign you need to reduce intensity for that day. Conversely, if SmO2 is stable or rising, you might be able to push harder than your tested threshold.
The Bottom Line
While testing is important for establishing baselines and understanding your physiology, it shouldn't be the only factor guiding your training intensity. Your body's response to exercise changes daily, and the most effective training adapts to these changes. By combining initial testing with daily physiological monitoring with SmO2, you can optimize your training intensity for maximum adaptation while minimizing the risk of overtraining.
Remember: A test result is just a snapshot in time. Real-time physiological monitoring gives you the complete picture, allowing you to train smarter and more effectively every single day.
Want to learn more about using SmO2 to optimize your daily training? Check out our eBook on Training and racing with Moxy!
