May Monthly Challenge

MAY CHALLENGE: MAYHEM’S FUNCTIONAL THRESHOLD POWER (FTP) TEST

We’re introducing athletes to a new skill: Understanding how to pace and control effort over time.

FTP (Functional Threshold Power) is the highest pace you can sustain for a long period of timewithout slowing down. This test gives us an estimate of that number. It’s something you couldhold for close to an hour. Go above it, and you’ll fade. Stay just under it, and you can keep moving.Understanding this will help athletes pace workouts more effectively moving forward. And manyworkouts that are bike based use FTP to set your pace. At Mayhem, some of us are training forupcoming 24hr mountain bike races and an Ironman, so we are using FTP to guide some of ourpacing. We are excited to have you join us in some of our learnings and training!

Athletes will complete the Mayhem FTP Test twice as part of the Mayhem Gym track:
• Baseline Test: May 5
• Final Test: May 29

THE TEST:
ON A 20:00 RUNNING CLOCK...
Max Effort C2 Bike Erg
* Score = Average Watts (FTP = Watts × 0.95)
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OR...
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ON A 20:00 RUNNING CLOCK...
Max Effort Echo Bike, Assault Bike, or Rower
*Score = Total Calories. Divide by 20 to find average cal/min.

Choose the version of the challenge that works best for your gym’s equipment availability.Athletes must choose one machine and stick with it for both tests to properly gauge improvement.

THE GOAL:
The goal of this challenge is simple: learn how to pace and control your effort.

‍This is a pacing test. Athletes will learn how to control output, avoid early burnout, and stay consistent for the full 20 minutes.

Success isn’t just a higher score; it’s better execution:
• Consistent pacing from start to finish
• Staying composed under fatigue
• Finishing strong instead of fading.

EXTRA CREDIT:
Each week, athletes will have one optional aerobic piece designed to support this test. Thesesessions will help build capacity, improve pacing, and develop confidence in longer efforts. Theycan be found in the Extra Fitness track and can be completed during class if time allows or afterclass as extra work.Each week, athletes will have one optional aerobic piece designed to support this test. Thesesessions will help build capacity, improve pacing, and develop confidence in longer efforts. Theycan be found in the Extra Fitness track and can be completed during class if time allows or afterclass as extra work.