When it comes to hairstyles, without a doubt, short hair is the length which everyone prefers nowadays. It has been gaining popularity and has hit a pinnacle moment. Actresses, models, singers, and the ‘It’ girls, all have gone through the chop and have debuted fabulous short hair hairstyles. With time this major trend has been taken to the next level with added bangs. And to be honest the floor is hot with numerous renowned individuals following this chic look including Taylor Swift’s sleek bob with thick front bangs and Rachel Adams’s swept-back side bangs. Now is the time you call your hairdresser for some chop-chop and also make him understand how to add bangs to your short hair so that you don’t regret it as a bad decision later.
Table of Contents
Basic bangs for short hair
From school-going young girls to busy working women, this hairstyle suits anyone as it demands less care to be in the desired shape. To maintain your beautiful bangs, make sure that after getting your bangs cut, you wash and blow-dry them properly.
Straighten them using a thin straightener to get soft waves in your hair and so that they look appealing from a good distance. But if you prefer the grunge look, then just leave your hair to dry in its natural texture and avoid any kind of heating product.
Side bangs with short hair
There is nothing more impactful than getting side bangs when it comes to showing off your charming facial frame. This soft hairdo can transform your overall look in a moment. After washing your hair, part it to one particular side. Then comb your bangs forward and to the side with a tinge of hairspray to get those beach-like waves. You also have the option to give it some curls using a soft curler.
Elegant short bangs with short hair
Elegance doesn’t come with every hairstyle you see out there, however, this one hairstyle is sure to get you the ultimate shine you’re in search of. This hairstyle is sure to give you the killer look from the very first minute of having this. It will not snatch your natural beauty, rather it will enhance the effect while adding more glamour.
Wash your hair and add some gel with it. After allowing it to naturally dry, avoid any unnecessary styling. It’s best to make use of a straightener if you wish to get some gentle curls. The short length of your hair will make sure to give your hair some strange angles finishing the amazing look.
Short hair with curly bangs
The perfect look with no extravagance is the target outcome you get to enjoy with this dashing hairstyle with curly bangs. Evening parties will feel livelier when you will have this timeless look. To get the best curly bangs it’s best to wash your hair and then apply a curl enhancer to the wet hair itself. Keep them in the ideal position and then allow them to dry naturally. By doing this, you can happily achieve the chicest look of all time.
Well, no one can deny the powerful appeal that bangs can add to one’s personality. When you successfully sport short hair with short bangs, desirable charm becomes your second nature. Lastly, when going for this hairstyle, make sure you pay attention to your hair volume, color, and such to get the perfect look for rocking your day out there. We hope that the above-mentioned tips surely answer the question that pops up in your head when you plan to get a new haircut.
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FTP Test Protocols
FTP Test Protocols
20-Minute FTP Test
Perform a continuous walking or running workout at 90% of your maximum heart rate (MHR)
for 20 minutes.
– Use the talk test: “Cannot maintain steady conversation during intense effort.”
– Record your heart rate and rating of perceived exertion (RPE) throughout.
8-Minute FTP Test
Run or walk at 70% of MHR for 8 minutes, with a 1-minute
warm-up and cool-down.
– Complete a steady pace that is challenging
but sustainable.
– Note your RPE and any signs of fatigue.
Ramp Test
Climb a set of stairs or ramp at 75% of MHR for
10 steps, walking or running, with minimal rest.
– Use the talk test to assess effort level.
– Record your heart rate and RPE.
Important Notes:
Always include a proper warm-up before testing
Ensure a cool-down post-test
Record all measurements accurately
“`
# Become A Stronger, Fitter Athlete In Less Time With Endurance Coaching
Endurance coaching has become a cornerstone of modern athlete training, offering
structured programs that help individuals
achieve their fitness goals in an efficient manner.
For cyclists and other endurance athletes, one of the
most critical tools in their arsenal is Functional Threshold Power (FTP).
This article dives into how FTP tests work, their different
variations, and how they can be used to enhance your training
effectiveness.
—
# FTP Tests: How to perform 20-Minute, 8-Minute, and Ramp Tests
Functional Threshold Power (FTP) is a key metric for assessing an athlete’s
cardiovascular fitness level. It represents the maximum intensity at which you can sustain high-intensity effort
for extended periods. There are several methods to measure FTP, each
offering unique benefits and challenges. Below, we explore three
common FTP test variations: the 20-minute test, the 8-minute test, and the ramp test.
—
# What is FTP?
FTP stands for Functional Threshold Power. It’s often measured in watts,
indicating the highest intensity at which you can maintain steady-state power output for
up to 60 minutes. Unlike VO2 max, which measures your body’s ability to utilize oxygen, FTP focuses on lactate threshold—your
body’s capacity to buffer lactic acid during intense effort.
—
# FTP and VO2 Max
While FTP and VO2 max are related, they’re distinct metrics:
– **FTP** reflects your lactate threshold—how long
you can sustain high-intensity efforts before hitting the wall.
– **VO2 max** measures your body’s ability to deliver oxygen to muscles during intense activity.
Both are crucial for endurance performance, but they assess different aspects of your physiological capacity.
Understanding both can help you optimize your training approach.
—
# FTP Testing Methods
There are several methods to test FTP, each suited for different training objectives:
### 1. **Ramp Test**
The ramp test involves starting at a low intensity and gradually increasing the effort over a set period until you
reach your lactate threshold. It’s often used for endurance athletes aiming to maximize sustained power output.
– **Pros:** Provides a clear indicator of your FTP
by gradually building intensity.
– **Cons:** Can be time-consuming and mentally demanding, as it
requires maintaining a high cadence and consistent effort.
### 2. **Minute FTP Test**
This test is short but intense, designed to simulate high-intensity efforts like those
used in races. It’s often used for athletes focusing on anaerobic
or sprint-type training.
– **Pros:** Quick and effective for assessing peak power output.
– **Cons:** May not provide as much endurance-specific information as
longer tests.
### 3. **20-Minute FTP Test**
This is one of the most common FTP tests, involving 20 minutes of continuous effort at a race pace to determine your lactate threshold
and overall cardiovascular capacity.
– **Pros:** Offers a comprehensive view of endurance performance and FTP.
– **Cons:** Can be physically taxing and may require significant fitness levels to complete effectively.
### 4. **8-Minute Test**
The 8-minute test is a shorter variation of the FTP assessment,
often used for high-intensity efforts or sprint-focused training.
It’s ideal for athletes needing to simulate race conditions or threshold efforts.
– **Pros:** Quick and straightforward for assessing peak performance metrics.
– **Cons:** May not fully capture sustained endurance capabilities.
—
# Ramp Test
The ramp test is a popular method among cyclists and triathletes, offering a structured way to
approach FTP testing without the intensity of a 20-minute or 8-minute test.
Here are its pros and cons:
### Pros of Ramp Test
– Gradual progression allows for better pacing and mental preparation.
– Provides clear data on lactate threshold and endurance capacity.
### Cons of Ramp Test
– Time-consuming and physically demanding.
– Requires precise pacing to avoid early fatigue or excessive lactic acid buildup.
—
# Best Use Cases for a Ramp Test
The ramp test is particularly useful for:
– Endurance cyclists preparing for long-distance events.
– Triathletes focusing on ironman or olympic training.
– Athletes transitioning from road racing to time trial or
hill climbs.
—
# Minute FTP Test
The minute FTP test is a simple yet effective method for assessing peak power output, often used for interval training and sprint-focused workouts.
Here’s what you need to know:
### Pros of 8-Minute Test
– Quick and easy to execute.
– Provides valuable data for high-intensity efforts.
### Cons of 8-Minute Test
– Limited endurance data compared to longer tests.
– May not be ideal for athletes focusing on long-distance endurance.
—
# Best Use Cases for 8-Minute Test
The 8-minute test is best suited for:
– Sprinters or speed-focused athletes.
– Cyclists preparing for criteriums or fast-paced training rides.
– Individuals looking to maximize anaerobic power output.
—
# Pros of the 20-Minute FTP Test
The 20-minute test remains a staple in endurance athlete training, offering a balance between intensity and duration:
### Pros of 20-Minute Test
– Provides comprehensive endurance metrics.
– Useful for setting long-term training zones.
– Widely recognized as a standard for assessing FTP.
—
# Cons of the 20-Minute FTP Test
### Cons of 20-Minute Test
– Requires significant fitness levels to complete.
– Time-consuming and physically challenging.
– May not be suitable for athletes with limited training time or recovery capacity.
—
# Best Use Cases for 20-Minute Test
The 20-minute test is ideal for:
– Endurance cyclists aiming to improve sustained
power output.
– Triathletes preparing for olympic or ironman distances.
– Athletes needing a detailed understanding of their lactate threshold and
endurance performance.
—
# Using Your FTP Value to Set Training Intensities
Once you’ve completed an FTP test, how do you use your results?
Here are some practical tips:
1. **Set training zones:** Use your FTP to determine
race pace or power output for steady-state efforts.
2. **Interval training:** Incorporate intervals at and below your
FTP to improve both endurance and speed.
3. **Build a periodized plan:** Alternate between endurance and high-intensity sessions to
maximize overall fitness gains.
By understanding your FTP, you can create a more effective and efficient training program tailored to your specific
needs.
—
# ► Free Cycling Training Assessment Quiz
Take our free cycling training assessment quiz to determine how well-prepared you are for your next race or training phase.
Answer questions about your experience, goals, and
current fitness level, and get personalized recommendations.
—
# ► FREE Mini-Course: Learn How to Maximize Your Limited
Training Time
Don’t miss out on this opportunity to elevate your cycling performance!
Join our mini-course and discover proven strategies to make the most of every training session.
—
# Comments
Feel free to share your thoughts and experiences with FTP testing or endurance training in the comments below.
What’s your preferred method for assessing lactate threshold or VO2 max?
—
# Leave a Reply
**Cancel reply**
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