We've gathered some of our most frequently asked questions about the Half Monty test here, along with some answers from our sports science department. For a great overview of the test, check out the details in the Half Monty help article.
Please note: Half Monty requires app version 6.10 or higher. Please update your app if you are on an earlier version.
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:
Why another test? Isn't Full Frontal the best test?
We have developed both Full Frontal and Half Monty as different tests/evaluations that both have value for cyclists of all levels. Full Frontal is definitely the more challenging test of the two and yields a complete rider profile. For novice riders or individuals who have not performed much prior testing, we often see pacing issues impact the reliability of Full Front test results. Half Monty reduces the demand for properly pacing in order to get accurate and reliable information.
The heart rate constrained second part of Half Monty is useful in that it's not a maximal effort, therefore it reduces the mental strain, as well as physiological stress, associated with max efforts. We generally don't recommend performing Full Frontal Testing any more frequently than once every 12 weeks, but we know that people can improve significantly within that time frame, and therefore Half Monty can be used to keep your training values more accurate between Full Frontal tests.
I've always heard that ramp tests aren't as accurate for FTP. What makes this one special?
This is the first ramp test that takes heart rate into consideration. By comparing your peak heart rate during the ramp, and then your heart rate to power relationship during the constrained effort, we get a much better idea of how much power you can produce aerobically, which will lead to a more accurate estimate of your FTP.
What equipment do I need to do the test?
At a minimum, you will need some way for the app to record your power as you ride. A heart rate monitor (HRM) is highly recommended for the most accurate results.
Ideally, you will be using a smart trainer and a HRM when you take the Half Monty Test. 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?
Toward the end of an easier week is good, usually about 4-8 weeks after a Full Frontal is a good idea as well.
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. Put your trainer in level mode for this portion of the test!
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 this 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 a Full Frontal test, will Half Monty 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 4 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.
Why is my power so low during the constrained effort?! I know I can go harder!!
Yes, we know you can! Remember, this isn’t an FTP test. The point isn’t to go all-out. If you do that you will get invalid test results. Trust the test and the science behind it. Stick to your target HR and enjoy the fact that, unlike Full Frontal, you’ll be able to walk properly tomorrow.
When completing the Monty will we get the option to not update to the new numbers or is this automatic?
The results will automatically be set in your Workout Settings. However, you can go in and adjust them back to your previous numbers.