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rFTPw from a 9/3-minute test (running power)

Two maximal efforts of 3 and 9 minutes with a running power meter (e.g., Stryd). rFTPw = 90% of the average of the two.

Protocol

With a running power meter (e.g., Stryd), after warming up, perform a maximal 3-minute effort, full recovery, then a maximal 9-minute effort. Record the average power of each (P3, P9).

Formula

rFTPw = 0.90 × (P3 + P9) / 2

About the source

Unlike other field protocols popularized by brands or coaches, the 9/3 test has recent peer-reviewed validation: a 2022 study (Int. J. Sports Physiol. Perform.) located the test’s mechanical threshold relative to the ventilatory thresholds and VO2max, corroborated by subsequent work from Ruiz-Alias et al.

Data
9/3 min test

Enter your data

((P3+P9)/2) × 0.90 — running power.

W
W
kg
Format: power/HR/age as whole numbers; times as m:ss (e.g., "3:45") or h:mm:ss.
9/3-Minute Running Critical Power Test: Mechanical Threshold Location With Respect to Ventilatory Thresholds and Maximum Oxygen Uptake (2022)Strength: strong
https://pubmed.ncbi.nlm.nih.gov/35537709/

Other methods for this sport

30-min time trial
Average test pace = threshold pace
Recent race (VDOT)
Converts a race result into training paces