Half Monty Fitness Test FAQ
With the release of Half Monty, we've redefined the traditional ramp test. Instead of just a one-size-fits-all estimate of your sustained power, you now get accurate values for your Functional Threshold Power, Maximal Aerobic Power (power at VO2 Max) and Lactate Threshold Heart Rate.
Have questions about Half Monty? We have answers.
What equipment do I need to do Half Monty?
First, you need version 6.10 of our app or higher -- if you're running an older app it won't make the right calculations. Then, at a minimum, you will need some way for the app to record your power as you ride. A heart rate monitor is highly recommended for the most accurate results.
Ideally, you will be using a smart trainer and a heart rate monitor when you do Half Monty. The ramp portion of the test should be done in ERG mode. After the ramp is completed, you will switch to level mode as you recover and remain in level mode for the constrained effort.
If you do not have a smart trainer, you can still do the test using a power meter or with virtual watts. However, you need to be very careful to stick as closely as you can to the power targets during the ramp test. If you exceed the power targets or do not keep your power as smooth as possible you will not get accurate results.
Can I use Virtual Watts?
Yes, but you need to be very careful to stick as closely to your power target as possible during the ramp test. Be very honest about when you can no longer maintain the power target, don’t drop below the target and then try to surge. Ride ON TARGET until you can’t and then you’re done with that portion of the test.
Will my results update my Full Frontal Rider Profile?
No. The only way to update your rider profile is to take the Full Frontal Fitness Test. After completing Half Monty, you should see your new MAP, FTP, and LTHR results in your Workout Settings.
When should I take this test?
In general, you can do Half Monty whenever you feel relatively fresh and when you want to know where your fitness stands. It's ideal about 2/3 of the way through a training plan and toward the end of an easier week is good.
What’s with the big empty part of the graph?
The empty part of the workout graph is the “constrained effort” and is empty because there is no power target. After you complete the ramp test, you will be given instructions on-screen for the HR range that you need to maintain for this part of the test. The focus here is not on your power, you need to focus on adjusting your effort to keep your HR in the right range.
Remember, the constrained effort is NOT a 20-minute FTP test. You are not meant to go all-out for this portion of the test and should finish feeling like you could have done a lot more.
Can I do the whole test in ERG mode?
No, you need to do the constrained portion of the test in level mode so that you can control the resistance to stay within the required HR zone.
Why don’t I see Half Monty in my training plan?
The plans have not been updated to include Half Monty, we are working to update the plans so it will be included in the future.
If I haven’t done FF, will HM give me values for all 4 metrics?
If you are new to the app and have your estimated 4DP values, Half Monty will update all four of your metrics. However, this will only happen if you have not manually adjusted the numbers that were set for you when you went through the on-boarding process.
Can I download Half Monty to use offline?
Half Monty is a “NoVid” workout so there is no need to download it. The workout is built into the app and you can use it either online or offline.
When do I stop with the ramp portion of the test?
Until you can't hold the power target anymore. As soon as you drop below target -- wherever you are on the ramp -- stop pedalling for at least 15 seconds. You can then skip forward to the recovery.
Why is my power so low during the constrained effort?! I know I can go harder!!
Yep, we know you can. Remember, this part of the test isn’t like a conventional FTP test. The point isn’t to go all-out. If you do that you'll get invalid test results. Trust the test and the science behind it. Stick to your target heart rate and enjoy the fact that, unlike Full Frontal, you’ll be able to walk properly tomorrow.
When completing Half Monty will it automatically adjust my workout settings? Is there an option to not apply the new numbers?
The results will automatically be set in your Workout Settings. However, you can go in and adjust them back to your previous numbers.
What's the difference between Half Monty and Full Frontal? When should I do one versus the other?
In simplest terms, Half Monty is the easy one. Full Frontal is the complete one. This chart breaks down the differences:
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