1 Week, 7 Different Fitness Tests, What Happened?!

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FTP, or Functional Threshold Power is now seen as the best way to measure your cycling performance, but which FTP test is best?
From being used to calculate training zones and your anaerobic threshold, and even being important for training tools like Zwift, FTP is an essential metric for most cyclists now.
With a variety of different FTP tests out there, we've set out work out, which FTP test should you choose!
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6 окт 2023

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Комментарии : 410

@andrewmcalister3462 9 месяцев назад

Almost more impressive than the 7 FTP tests were the number of sports represented in Hank’s shed. The turbo obviously, but I also saw surfboards, a motorcycle helmet and climbing gear…..

@fabianirsara9846 9 месяцев назад

What’s so impressive about having multiple hobbies? 😅

@aliensporebomb 9 месяцев назад

Did I see a wetsuit too? Or was that a drysuit? Let's just say the guy lives for various fitness related activities! Maybe Hank can talk about his shed he built for all of this.

@gcn 9 месяцев назад

Hahahah he's a man of many talents 🙌 Global Surfing Network coming soon 🏄

@yumyumhungry 9 месяцев назад

Hank your espresso machine needs a new gasket where the portafilter goes in. Dripping on the handle shows it isn't sealing.

@danabc322 9 месяцев назад

I always thought you were supposed to stay seated for FTP/ramp tests! I think I've been leaving a fair bit of power on the table, or rather the saddle!

@gerrysecure5874 9 месяцев назад

If you are columbian and can ride an hour out of the saddle you are qualified to test out of the saddle 😂

@TamLis 9 месяцев назад

You are supposed to do them seated indeed.

@vanik67 9 месяцев назад

Yep, seated

@kennywilson7413 9 месяцев назад

You can do them out of the saddle if you want to be given an inflated FTP number to brag about. If you want to mess up your training zones and end up doing workouts at the wrong intensity it's also a good idea to do out of the saddle stuff.

@gcn 9 месяцев назад

You're not wrong, ideally you would stay seated but with an FTP a day we'll cut him some slack - It can be hard to get Hank to follow orders at the best of times, imagine having his energy 😵‍💫 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-4zHnS5AOH-c.html - We'll get Manon to give him some tips! 👀

@wick67 9 месяцев назад

Hank, you are a bloody rock. Well done man. I have to say that using the phone booth with the difibrillator sign as a backdrop after the day three ride was inspired, appropriate, and hilarious.

@jazminethomas3619 9 месяцев назад

Not sure if the sequences where displayed out of order for dramatic effect, but Zwift FTP tests are supposed to be performed while seated the entire time.

@8o8ertmtb 9 месяцев назад

I love an FTP ramp test purely as a High aerobic workout. Pretty sure you are supposed to remain in the saddle for the test though.

@sebastiansoberon9273 9 месяцев назад

i was thinking that !

@tomghc 9 месяцев назад

My take is that if you’re someone who normally rides out of the saddle, it’s ok to test yourself that way as that’ll be more representative of real world performance. What you shouldn’t do is be out of the saddle just to game the test when you never normally ride out of the saddle. That would make it less representative of real world performance.

@repmortskcab8483 9 месяцев назад

I ride often out of the saddle, but always done the ramp test seated. Think it's better for me, else I'm probably going to be upgraded in Zwift 😅

@maugerville 9 месяцев назад

Considering that they claim that getting out of the saddle will skew the results I have always stayed seated. All I know is I could definitly get a higher FTP when out of the saddle especially just to hit the end of each ramp.

@Morhaw 9 месяцев назад

Good to know. I have wondered when doing the ramp test whether I should get out of the saddle at the higher watts. Now I know I was correct not to. Thank you

@seattlegrrlie 9 месяцев назад

It shows they're all pretty consistent. Yes, slight variation, but not extreme differences. Pick the one you like and use it to check gains knowing that a few watts here or there might be due to sleep, hydration, or recovery

@climbslc2281 9 месяцев назад

Confused by the graph at the end. Shouldn't the FTP line be below the average power line (e.g. 0.9 or 0.95 of average power)? That would put it where you were describing your numbers. But, great effort and very informative! Thanks!

@w0SuRgr4ndp4 9 месяцев назад

Yepp. Especially on day 6 with the 60 min effort I'd expect the two lines to meet at exactly the same point. And the points are a little off on the time axis as well. @gcn could you fix the graph and reupload, please?

@Tethysmeer 8 месяцев назад

Yeah that graph is messed up.

@Pep8691 9 месяцев назад

GCN monthly planning meeting: "Right, how many ways can we wreck Hank this month?" And of course not being able to look away from train wrecks we are here for it! 😏😂. Seriously though full marks to Hank for having the cajones to take on these super tough challenges.

@gcn 9 месяцев назад

Hahahah that's pretty much our morning meetings go 😆 We're doing a pretty good job... Although Hank is a tough cookie to crack 😈

@marionieto1161 9 месяцев назад

This is so inspiring, Hank is a monster, he always makes the toughest challenges, rock on mate 🤘

@jthomp1254 3 месяца назад

This vid has the most creative and interesting transitions on top of fantastic commentary/suffering content!

@thecyclingmaker 9 месяцев назад

This man is the Toyota Hi-Lux of cycling RU-vid

@nikoszakynthinakis4264 9 месяцев назад

Well done for the hard work!! It would be interesting to see and compare one more testing day with lactate samples and Lactate Threshold related to power!

@cedricmuller3860 9 месяцев назад

Good job! Looking forward to your next test in a few weeks 😉

@chrisbaum998 9 месяцев назад

Love your pain cave/shed Hank!! Thanks for taking up this change on field testing FTP Test!!

@laggypirates 9 месяцев назад

My favorite part was the dog. 22:10 More of Hank's dog.

@kimcote 9 месяцев назад

Awesome video Hank. I've done a few of these, and always wondered which is the best. Turns out it the one I enjoy the most, although perhaps enjoy isn't the right word.

@guy5paris 9 месяцев назад

Brutal test. Well done to you! Really appreciate your commitment to this test- mad!

@gcn 9 месяцев назад

You can always rely on Hank for 100% commitment 🙌 He'll push through whatever!

@RK01 9 месяцев назад

Great video, never seen the last test before, definitely up for trying that out. Interested to see what training you do over the next few weeks to improve.

@gcn 9 месяцев назад

We'll keep you guys posted 🙌

@clas683 9 месяцев назад

Only test missing is doing a indoor cycling ramp test at a test center where they measure the blood lactate.

@gerbryf 9 месяцев назад

Brill video hank, thanks for suffering for us. I didn't know there were so many variations of the test! I might actually do one sometime soon, I've never done one but I think there are some estimates from various sites (Zwift and Stages iirc). I hope you recover quickly and get stronger. You are a 🌟

@gcn 9 месяцев назад

Give one a go! It's brutal but gives you a great base line to train from. It can be super rewarding to see that FTP number rising 🙌

@bryanwells6224 9 месяцев назад

Man alive Hank - totally smashed it!!! All that effort and still have the ability to operate the camera.

@alexanderbieler3897 9 месяцев назад

First the cementry, next stop at the defibrillator… there is hope

@mikekane9213 9 месяцев назад

Great videos Hank, love your stuff.

@Jacryel 2 месяца назад

Mad Respect! Brutal! This was really impressive ^-^

@Tex735 9 месяцев назад

You, Sir, are a madman!! Great video!!

@omaralexandres 9 месяцев назад

Major props to you Hank! Besides the monster effort, the solo filming and morning coffee clips are on point!! There is just one issue, you didn't do the Wahoo 4DP test, which I find to be the toughest out there.

@Bob_Betty 9 месяцев назад

Brutal! good on you, bet you're glad that week is over!

@karlburningham3604 9 месяцев назад

Top effort Hank. Awesome video as allways

@richardjt8708 9 месяцев назад

7 days of tests ! Makes me tired thinking about it ! Awesome efforts :-) One question. All the calculated FTP during the video were 280-315w. And the graph at the end shows nearly everything for FTP 300+. And the hour effort looks like it's 350w, higher than the 20min effort given earlier on in the video. Is this right ? Keep up the great vids :-)

@alexandresilva8233 6 месяцев назад

I’m guessing these are the watts from the tests before you apply the percentage reduction for each. Maybe except for those on zwift which should yield the final nr

@Yamaha_Bolt 9 месяцев назад

Thanks for doing this!

@prestachuck2867 9 месяцев назад

You are definitely a gifted young man! I expect that most mere mortals would see steadily declining result as they moved through a week like that. If they could even finish the challenge. Great video. Very entertaining, Hank. Keep up being the good sport you are. Cheers!

@gcn 9 месяцев назад

He's certainly talented! He's also got a whole lot of drive 🙌 Not much could slow Hank down!

@markdavis8430 9 месяцев назад

Hank your a pure animal ma guy ✊

@jetzijlmans 9 месяцев назад

Stay seated during the Zwift ranp test Hank!!! It even says so during the introductions

@juanmanuelromeo3038 9 месяцев назад

Hank videos are my favourites. Well done!

@stevepittman2735 9 месяцев назад

hank, all of you sacrifices for content are greatly appreciated!

@paulmorrison30 9 месяцев назад

Top tip. If you’re going to do a workout first thing in the morning then set up your pain cave the night before as it makes everything easier.

@gcn 9 месяцев назад

You underestimate Hanks planning skills ... 😂

@CycleNLincs 9 месяцев назад

Seeing one other presenter and not been near the studio/self filmed. Feels like Hank just hijacked GCN for the day. Good job

@andrasszabo1570 9 месяцев назад

I did learn that no matter what underhanded method the good people of GCN dream up, it's impossible to kill Hank 😆 I'm pretty sure though that your fitness doesn't change much within a week. The different numbers are just how you feel that day, how well that method fits you, plus how accurate the calculation is. I have much better numbers on the 1 hour test than the ramp test. But that doesn't mean I have a better fitness when I'm doing it. It only means that I'm a diesel who's better at longer efforts and worse at shorter ones.

@gcn 9 месяцев назад

Hahahaha we won't stop trying though! Are you hoping to improve on those faster efforts? 💨

@redbreva 9 месяцев назад

I think the FTP(W) and AVG POWER (W) labels are the wrong way round on the graph 😀

@mrmedza 9 месяцев назад

And day 6 the dots should be in the same place?

@hjbrockway 7 месяцев назад

Hank doing incredibly difficult things without concern for his body reminds me of singers who destroy their vocal chords singing destructive notes. Somebody protect this man

@judithharris-deans3606 9 месяцев назад

U r bionic Hank!! Always pushing the boundaries & not afraid 2 show how much it hurts🥵. Total respect 🫡

@gcn 9 месяцев назад

Hahahah Bionic Hank 😆 Does that mean there is an off button?

@Frostbiker 9 месяцев назад

Great job finding an entertaining way to show people seven different ways in which we can estimate our FTP. I may actually give this a try at the gym in the coming week.

@gcn 9 месяцев назад

Give it a go! We would love to hear how you get on? 🚴

@Joshuavoice29 9 месяцев назад

I've said it before and I'll say it again, Hank , you are a beast!

@Zwiesel66 9 месяцев назад

You honestly earned your thumbs up button Hank😁

@marvinsmall5002 9 месяцев назад

I'm liking the mark Richards board in the shed.. nice. 🔥🔥

@yavorl4147 9 месяцев назад

on zwift ramp test you have to be seated they say, you are doing it wrong :)

@joshuaedwards15 9 месяцев назад

You are beast, and a test dummy for GCN. Awesome.

@asqueezerandhisbike 9 месяцев назад

The graph doesn't match the numbers you said in the video. Video Day 1= 281w. Graph Day 1= 335w. Video Day 2=285 w, Graph Day 2 =335w. Why didn't you just put the numbers up?? Big effort either way, 7 days of back to back FTP test. Its just a shame about the editing.

@jgourdo 9 месяцев назад

Thanks for calling this out... I was utterly confused by the graph, expecting to see the huge spike with the 2x8minute test as opposed to the other 5 shown in the video. Guess he still has that pro cyclist in him that he doesn't want to show the real numbers!

@groundhogdaypancakes 9 месяцев назад

Thanks for mentioning this. While I enjoyed the video in general I think the final minutes were a bit of a let down. The graph was highly confusing to me and not mentioning the results of the last two days was also a bit weird. I totally lost track when in the graph the FTP was even higher than the average power. Again, it's kinda sad for me that such a good video and such strong efforts from Hank are kind of compromised by such a confusing graphic.

@ManeITA1979 9 месяцев назад

My favourite FTP test is... no more FTP test! Since I've started using Xert (definitely love it) I only test a couple of times per year just for the sake of double-checking... Having a continuous monitoring that perfectly traces and predicts my fitness improvements/deterioration by simply working out (and doing some good efforts from time to time) is wonderful. Add to this you also get some serious indoor workout structures with advanced metrics and you can design a training plan tailored to your unique "fitness signature". The actual learning curve may be a bit steeper than other instruments but once you try it you won't be able to do without it!

@DavidMackenzie 9 месяцев назад

I'm with you. Love Xert!

@patrikhalen460 8 месяцев назад

Yes I definitely want to see what happens after a couple of weeks!!

@armyjawbreaker 9 месяцев назад

didn't Jeremy Powers do this a few years ago? well he did and FTP test every day for a week on the same route. great work and fun Hank! thanks.

@goodcompanycoffee 9 месяцев назад

Love Hank's espresso set up. A man of culture and refined taste. Also looks like he's hitting the weightroom!

@gcn 9 месяцев назад

That's must be the secret as to why He's got so much energy 😵‍💫 ☕

@gcn 9 месяцев назад

Hank Loves His Coffee ☕

@blakemorton9870 9 месяцев назад

16.24 when Hank goes full on 80s bad boy movie star. ❤

@Astronomater 9 месяцев назад

nice pain cave. would enjoy seeing those of the others in the gcn crew too

@gcn 9 месяцев назад

Alex did a build series a couple of years ago about his! 👉 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ucJ_nptXOP0.html

@chrisstrider 9 месяцев назад

Great week 😊 …..couldn’t have done it without that Rocket Espresso ❤

@nicolasdomise 9 месяцев назад

Massive congrats from me. Suffering for 7 days, legend. Would be awesome to see a follow up video in like 3-4 weeks but only as long as you keep doing good consistent training with maybe 1 or 2 specific workouts a week so you can build on what you started. Hope this suggestion allows gcn to permit you to train a bit more often and get out of some obligations 😅

@veganpotterthevegan 9 месяцев назад

30 days of FTPs😂

@gcn 9 месяцев назад

A month of testing sounds brutal 🥵 If anyone was going to do it Hank is 🙌 Would you like to see hank get back to that epic 380 FTP?

@nicolasdomise 9 месяцев назад

@@gcn I think everyone would love to see Hank hitting 380. Would stop Ollie from being the out-right best rider of GCN (UK at least).

@romeandcurry6915 9 месяцев назад

Good video - you’ve got the average power and ftp labels the wrong way round on the graph though.

@ericquiat1285 9 месяцев назад

actually, looks like avg power got divided by 0.9 or 0.95 instead of multiplied

@perseum 9 месяцев назад

We definitively would love to see an update after a few days of rest 😃

@stuartbird5139 8 месяцев назад

The zwift ramp test is my fave as it takes away the issue of pacing. And its short. Gets painful very quick though 🥵

@leissp1 9 месяцев назад

and the defibrillator in the background how appropriate

@1001legoboy 9 месяцев назад

One of your best videos!

@yaronmal 4 месяца назад

Of course!

@thomasclayton7636 9 месяцев назад

Absolutely brilliant Hank!! Do you think heat played any part in the indoor workouts?

@googlesucksalot 9 месяцев назад

Finally something I can fully identify with! Excellent coffee setup!

@alexarmstrong5611 9 месяцев назад

One thing I would say is that in my experience the Wahoo over reads compared to my Quark power meter, buy almost 7-10%! So I connect the bike power meter to Zwift so I get totally consistent results. Great effort though! Personally, I prefer a 20 mins outdoor with a specific warm up my coach sets. It isn't a full on 5 mins though. A few ramps and a 4 min recovery. We also do longer tests, combined with much shorter ones. Like 12 sec, 1 min and 5 mins.

@iandickson3236 9 месяцев назад

Yes want to see in 3 weeks, I have been off my training for 7/8 months. Haven't been out on the road since last July!!!! Be good if you could put up another training plan for getting back on it, motivation tips etc. I like crit city racing on zwift.....have been back on the bike zwifting over the last two weeks. Need to keep Training consistently now

@gcn 9 месяцев назад

We put out this video the other day about getting into training which you may find helpful! 👉 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-qxm3xZyoxzQ.html

@CasualCreationsjr 9 месяцев назад

I love Hank so much. My fav GCN presenter!!!

@ElusiveS3NPAI 9 месяцев назад

Smashed it 🔥

@johnlieto8906 9 месяцев назад

Well done as always Hank. Would love to see if your FTP has improved.

@gcn 9 месяцев назад

Maybe we'll check back in with Hank to see if his FTP has rocketed 🚀

@larter_larter 9 месяцев назад

Thanks for doing this for us, Hank so we don't have to! 💪 Also, I'm curious what you put in on the last FTP test as your predicted FTP? Did you take the average from the days before?

@mlafleurhua 9 месяцев назад

Thx for doing this Hank. Very entertaining video, but a bruiser for you to carry out! Well done. One question-comment: You did most of the tests early in the morning, after some caffeine, and without music. Was this by choice or mandated by work-life logistics? I ask, because if you are doing ftp testing to prep for a training block, it would be best to do the ftp testing under the same conditions you will be doing the training block under, i.e. same time of day, test indoors if training indoors, etc. However, if your objective is to max out your ftp for bragging purposes, the optimal approach is to select the period in the day where you feel the best. For many that would be late afternoon. Then pick indoor vs outdoor based on where you can produce the best power. Finally consider using headphones and intense music, pick a day with cool temperatures, load up on caffeine, load up on baking soda, etc.

@marcosramirez5239 9 месяцев назад

I look forward to the next video.

@tillpera 9 месяцев назад

I love the second alarm clock there :-D

@alicat749 9 месяцев назад

Go for the after rest test. I've been training 3 to 5 days on zwift at what I think my ftp is for 2 years. It's not going up and occasionally out on the road. I had better improvements when I had a 20 mile 5 day commute at a steady pace.

@drewetpa 5 месяцев назад

I'm watching this thinking I would struggle to compete the warm ups! I'm an unfit 54 year old weighing 58kg. I managed 155 Watts for 6 minutes in the gym and think if I did it again I might get 160W. I'm just gonna keep on jumping on the bike and try and ride for longer duration at lower wattage. I'm not ready yet for FTPs.

@user-qq6if9ne3w 9 месяцев назад

Yep ... would like to see the results after a long period of recovery. Thx !

@strongmen 8 месяцев назад

The final results graph is completely wrong. It's showing a flat line day 1-3 over 330 W FTP. However from the video: Day 1 - 281 W Day 2 - 285 W Day 3 - 315 W Day 4 - 290 W Day 5 - 295 W Day 6 and 7 the numerical values aren't given explicitly.

@mommamooney 9 месяцев назад

I noticed you did your break between the two eight minute efforts in front of a defibrillator 😂 Amazing job!

@gcn 9 месяцев назад

Safety first 🙌

@Philatlondon1 9 месяцев назад

I'm enjoying trying to work out which bit of Tetbury/Aveming/Nailsworth Hank is riding around. .

@flo74940 9 месяцев назад

Hey Hank, your results are logic for someone who prefer short efforts. Decreasing 10% of 8 min will be automatically better than 5% of 20min. But finally not reflecting what you can hold for 1 hour. The best FTP test is where you have the closest result as your 1h effort without spending 1h suffering

@mommamooney 9 месяцев назад

I just got my first bike the other day and my trainer yesterday. I’ve been dreading doing an FTP test. Can’t say I’m looking forward to it after this video, but I plan on doing a ramp test after I get used to using the bike on a trainer. It was helpful seeing all the different kinds of tests out there. Open to different suggestions too.

@lbpk5786 9 месяцев назад

I was the same as you a few months ago. I did a ramp test after 1 month of riding, then I did a 20 min FTP test 2 months after that. The ramp test helped me pace the 20 min test much better (I took my ramp test FTP and multiplied it by 1.1x, held that for the first 10 mins, then pushed harder if I felt I could). After the 20 min test I compared I did another ramp test and ended up getting the same result. Since the 20 min test is way harder, I recommend sticking with the ramp test (which is what I'm going to do from now on). I also did an actual 1 hour long test and I couldn't hold my FTP ( I did 20w less) so keep in mind that the FTP result may not be 100% accurate.

@gcn 9 месяцев назад

Awesome! Welcome to the world of cycling 🙌 FTP test are great and having a trainer that can give you all the numbers in the world it super exciting. What we would say, is that if you are new to the sport fall in love with cycling first - get a feel for the bike and get some miles in the legs. The numbers can come later 🙌 When you're ready, a ramp test can be a great fitness bench mark!

@mommamooney 9 месяцев назад

@@gcnfor sure. I’m just to understand Zwift works best if you plug in an FTP number

@wannageering 9 месяцев назад

Cute doggie 😀 And thanks for the effort also!

@OneDougUnderPar 9 месяцев назад

I believe you're supposed to tighten the BOA closest to the toes first, Hank. That alone might have cost you 100W.

@gcn 9 месяцев назад

What can we say... he's a rule breaker 😂

@BoogieMan568 9 месяцев назад

Hank is a beast💪 But after the FTP tests he looks 20 years older😁

@mozpassion8996 7 месяцев назад

Lots of power man, just like your car 🚘🔥💪🏼

@davidslater6672 9 месяцев назад

My favourite test is the full frontal followed by the half monty. Would have liked Hank to have done the full frontal tbh. I'd add that very few people, pros included can hold their 20min FTP power for a whole hour. FTP is a metric and not an indicator of your fitness

@dorydiavelone3531 9 месяцев назад

I would love to paint that cows portrait …. Beautiful…. You too Hank!!!

@kevendeschenes4321 9 месяцев назад

Great one Hank! I was wondering why at GCN you rarely use watts/kg? It makes it harder for us at 'remco evenepoel size' or less to compare!😂

@volkervoit 8 месяцев назад

For ramp test it is important to stay seated (and Zwift writes that also in the description), otherwise value is likely going to be too high

@sjjw43 9 месяцев назад

Well mate, definitely need a follow up vid 👍

@chriscameron3161 9 месяцев назад

In todays episode of let’s try to kill Hank….

@gcn 9 месяцев назад

He volunteered himself for this one!! 🤔😂

@NZWozza 9 месяцев назад

@@gcn Haha of course he did. Something wrong with that lad, but we love him.

@jasonfenech5347 9 месяцев назад

@@gcnwe are not surprised by this 😂

@jonno209 9 месяцев назад

Think Hank is my favourite presenter now.

@alicat749 9 месяцев назад

Good effort Hank

@ELMARIACHI13 9 месяцев назад

You`re always punishing yourself to be at your best on the bike.Kudos to you for doing what you do.🚴🚴‍♂🚴‍♀😀

@gcn 9 месяцев назад

He's always pushing hard! 🥵 You know that Hank is always going to give 100%

@leee2410 9 месяцев назад

Nice MR Twinny in your shed James! How about a GCN show on the presenters other sporting pursuits?

@TheMerckxProject 9 месяцев назад

I think your results show what some of us sceptics have always felt; that a "calculated" FTP isn't nearly as accurate as many, many coaches and trainers would have you believe. And if you set your zones to those numbers, instead of your highest number...which was a full hour test...you may not actually be training in the zones you "think" you are.

@Uncle_Haggy 9 месяцев назад

Awesome work Hank as always however I can't help but notice you are up and out of the saddle on Zwift. I could be wrong but Im sure for Zwift FTP tests you are to remain seated for consistency? Maybe someone more informed than me can confirm? Superb effort regardless and good entertainment. 🤟👌

@gcn 9 месяцев назад

Hank always makes his own rules! 🤙😂

@Uncle_Haggy 9 месяцев назад

@@gcn Forgiveness is easier than permission. 😂

@cyclecoachcyclecoachcom8071 9 месяцев назад

I'm not Zwift, but given i created the idea of using a ramp test to estimate FTP, i'm pretty certain i can answer this question (at least in regards to the ramp test). You can get out of your saddle while doing a ramp test, you can change gear and cadence as well (and your cadence doesn't need to be at a specific number such as 90 revs/min - it can be anything you like to get your best power). The only possible reason i can think that you should not get out of your saddle while testing is simply because you may cause the turbo trainer and bike to topple over