Wednesday, January 9, 2013

What is FTP?

by Hunter Allen, PCG Founder/CEO and Master Coach
 

Like every other field of expertise, power cycling has collected a string of acronyms—TSS, CTL, ATL, SST, IF, and of course FTP. Improving your FTP (functional threshold power) is one of the most important things you can do for your training.

So what exactly is FTP?

Do you want the short answer or the long answer?

In simplest terms, your functional threshold power, or FTP, is the maximum power you can maintain through an hour’s effort without fatiguing.

But it’s actually much more complicated.

The word “threshold” has become synonymous with the word “confusion” for many athletes. To make it worse, there are several other terms for the same thing: anaerobic threshold (AT), lactate threshold (LT), maximal lactate steady state (MLSS), and onset of blood lactate (OBLA). I’ll use the term lactate threshold (LT) for my explanation.

Exercise physiologists have known for more than thirty years now that your LT (the level of exercise intensity at which lactate begins to accumulate in your blood) is a powerful predictor of your endurance performance ability. This is because, although your maximal oxygen uptake (VO2max) sets the upper limit to your aerobic energy production rate, it’s your LT that determines the amount of this VO2max that you can utilize for any length of time.

There are complex body factors that determine LT, but essentially your LT tells you how well your muscles are able to match their energy supply to your energy demand, which in turn determines the fuel “mix” (i.e., carbohydrates versus fat) your muscles use and how they fatigue. Consequently, functional LT (especially when expressed as power output) is the single most important physiological determinant of performance in events ranging from a 3km pursuit to a three-week stage race.

Your LT (or FTP) provides a solid basis for any power meter-based training program, because your level of effort when exercising at a given intensity depends upon your power output relative to your power at FTP. When your power output exceeds your FTP, you’ll fatigue quickly. When your power output is just below FTP, you’ll be able to maintain it much longer.

Determining FTP

So how do you figure out your FTP? One way is to get laboratory testing done with blood samples. FTP determined this way, however, is often significantly below what athletes and coaches think of as a threshold.

A much more convenient, simple, and possibly more accurate method of determining your FTP is to use data collected by your own power meter as you ride. There are a number of different ways to do this, all of which provide very similar estimates of FTP. I think the best way to do it is to jump on your bike and go for a ride specifically designed to find your threshold, and I’ve got a good one for you below. This is without a doubt the first big step in the adventure of training with power.

The Threshold Test

Your goal in this test is to average the highest watts possible for a lengthy period of time. (Hint: When you get to the main effort, make sure to pace yourself so that you don’t tire too quickly.)

1. Start out with a 20-minute warm-up, which means just riding along at a moderate pace, at about 65% of your max heart rate (HR), which is what we call your endurance pace. (Be sure to do the same warm-up at the same intensity each time you do the test.)

2. Next do three fast-pedaling efforts at 100 rpm for one minute each, with one minute of easy recovery pedaling between each set, to further prepare your muscles for the effort ahead. After these three sets of fast pedaling, ride easy for five minutes at endurance pace (65% of max HR).

Now the real test begins.

3. Ride 5 minutes all out. Punch it and hold it! Start at a high pace, but not so high that you die at the end. You should have a little energy held in reserve to kick it toward the finish line in the last minute.

The goal of this first part of the effort is twofold: first, to open up the legs for the rest of the test, and second, to measure your ability to produce watts in the VO2max power zone. This initial 5-minute effort also helps to dispense the “freshness” that always exists at the beginning of a ride; your next effort will produce power that is more likely to be truly representative of your FTP.

4. Ride 10 minutes easy at endurance pace.

5. 20-minute time trial. Try to do this on a road that’s fairly flat and allows you to put out a strong, steady effort for the entire 20 minutes. Don’t start out too hard! Get up to speed and then try to hold that speed as steadily you can. If you’ve never done one of these efforts before, I suggest trying it on a steady climb or into a slight headwind, which forces you to put out a maximum effort for the entire 20 minutes.

6. Ride 10-15 minutes at endurance pace, pedaling easy.

7. Finish the ride with 10-15 minutes easy pedaling.

Your goal in the main portion of the test (the 20-minute segment) is to produce the highest average watts possible over the entire time. The test doesn’t work if you start out too hard and suddenly run out of energy, because you won’t be able to produce your true maximal, steady-state power. It’s always better to start out in the first two minutes a little under what you believe to be your FTP, build up along the way, and then ride at your maximum level in the last three minutes.

Now that you’ve done the test and downloaded your data, find your average power from the entire 20-minute effort. Take this number and subtract 5% percent from it. The result is your functional threshold wattage value. For example, if you averaged 300 watts during the 20-minute time trial, 5% of 300 (300 x 0.05) is 15, and 300 minus 15 is 285. Your FTP is 285 watts.

The reason for subtracting 5% from your average watts during the 20-minute test is that your true FTP is the highest average power you can maintain for sixty minutes. Most athletes have a hard time putting out maximal effort for sixty minutes, however, and those who can learn very quickly that a sixty-minute time trial is not much fun. I’ve found that twenty minutes is a more realistic time frame. It’s obviously a shorter time period, however, and it incorporates more of the athlete’s anaerobic capacity, which skews the wattage data by about 5% over a sixty-minute effort. By subtracting that 5%, you end up with a wattage number that should be very close to your true FTP.

Ready? Go! What’s your FTP?

Hunter Allen is a USA Cycling Level 1 coach and former professional cyclist. He is the coauthor of Training and Racing with a Power Meter, co-developer of TrainingPeaks’ WKO software, and CEO and founder of Peaks Coaching Group. He and his coaches create custom training plans for all levels of athletes. Hunter can be contacted directly through www.PeaksCoachingGroup.com.

80 comments:

  1. I am just learning to use power in my spin classes and do a monthly 30 min TT to gauge the performance of my triathletes.

    I consistently do a 30 min FTP test...would I still subtract 5% from my power results to get my FTP or another figure?

    Thanks.

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  2. Thanks for reading, Chris! A general rule of thumb we use is to Subtract 3-4% for 30 minutes.

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  3. Is there a difference when you do the test on the road or inside on a trainer?

    ReplyDelete
  4. Hi Pedro! Test indoors when you're doing most of your riding indoors. For example, here in the USA when most riders start riding on the trainer in December, I have my athletes test on their trainer then. We retest and use that FTP all winter long. When they start riding outside more in March, then they’ll test outside and use that FTP going forward.

    If you ride indoors and outdoors throughout the year, then you’ll need to test on both and see what the difference is; maybe you can just apply that difference for the rest of the season, allowing you to only have to test in one location.

    Hope that makes sense! Thanks for reading.

    Hunter

    ReplyDelete
  5. Hi Hunter,

    Im currently going through your 12 week double century for adv/int riders. I just need a confirmation from you on the best time to carry out this ftp test while doing this training plan. Would you say that the Thursday of every rest week(that means ftp test done every 4 weeks) is the best time to do so?

    Thanks and regards,
    Lukman

    ReplyDelete
  6. Thanks for reading, Lukman! Do your FTP test the Saturday or Sunday AFTER your rest week (in other words, the Saturday or Sunday at the end of that rest). That’s the best time to really see the difference in your new fitness!!

    Hunter

    ReplyDelete
  7. Hi Hunter,

    I have recently read that Dr. Andy Coggan says that FTP is not "the maximum power you can maintain through an hour’s effort without fatiguing"

    Link here: http://www.timetriallingforum.co.uk/index.php?showtopic=79669

    I understand that things change after so many years. You and Andy are moving on constanly.

    What is your definition of FTP now at December 2015 ?

    Thanks !

    Regards from Spain ;)

    ReplyDelete
  8. I do only 60 min FTp Tests with a 20 min warm up. I increase the power during warm up each minute up to my FTP value Following a 10 min. "cool down".
    Is the way i do the warm up correct?

    ReplyDelete
    Replies
    1. After the cool down i pause for another 10 minutes. Then start the 60 min FTP Test

      Delete
    2. That sounds like a great warm-up to me. The purpose of the warm-up is to prepare your body for the effort, but not take energy away from the effort. So, I think you are doing it right!!!
      Hunter

      Delete
  9. Hi,

    I started my training season by visiting a lab and performed an LT test (ramp test). What is the difference between LT and FTP. Many forums state that FTP is 10-15 higher than LT?

    ReplyDelete
    Replies
    1. LT is lactate threshold. It is a measurement of when your lactate accumulates in your blood roughly around 4mmol.
      FTP is Functional Threshold Power, meaning your best average power for an hour.
      Both can be different, but are generally close together. It just depends on how you handle Lactate and also your endurance.

      Hunter

      Delete
  10. Hello, do you advice to carry out the FTH test on a road mostly flat, giving a VI of 1.05, or on a road with 3% slope giving a VI of 1.0. Thanks. Tristan

    ReplyDelete
  11. Hi Hunter,
    Having established my 20 min FTP number, I am wondering what target power I should shoot for in an upcoming 56 mile race (about 2h45m in my case). Should I target FTP power or something a little lower for this distance?
    Thanks!

    ReplyDelete
  12. @Unknown
    I assume you are doing a ½ ironman? So you have to run afterward? If so, then I put out a table on page 217 of our book, “Training and Racing with a Power Meter” to gives guidelines for pacing in Triathlon events. For a 56 mile ride, ride between 80-85% of your FTP and an Intensity Factor of .83-.87. If you are not doing a triathlon, then you can increase this to 83-90% of FTP.

    Hope that helps!
    Hunter

    ReplyDelete
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    ReplyDelete
  18. Get Your Love Back Perfect Urgent Love Spell, Am Alexis scorpio from FL Usa All Thanks To Dr happy Who Brought Back The Love Of My Life. my girlfriend cheated on me and asked for a breakup. I don't believe at first i try to get back with her but all she told me was she’s with someone else. that she is no longer interested in marrying me at that point i was heart broken coz i love my girlfriend so much that i could not let go off her all of a sudden she left me, i really love her and never can imagine my life without her. not until i came across a powerful real spell caster Dr happy who promise me 24hours urgent love spell to get back with my girlfriend, good twenty-four {24} hours. hmm-mm, it was a good night time at 11:pm within the days that Dr happy told me that my girlfriend will be back, at first i heard the bell rings getting close to my door i heard someone saying honey!!!, it sound familiar i opened the door and i saw my girlfriend standing and weeping in front of me. i was not surprised because its all i have been praying for her to come back home. Guess what 2 weeks after she noticed her system and her body temperature was changed and i took her to clinic for check up and the doctor told me that there is life in her which means she was pregnant i really wants to use this opportunity to thanks Dr happy so much and the love page that directed me to Dr happy if you have any problem getting your ex back, or predicament that is worse or exactly like this you have been into, contact Dr happy on happylovespell2@gmail.com
    Whatsapp/cal +2348133873774
    visit his website...happylovespell2.webnode.com/
    about his love spell Blogs site.http://happylovespel.blogspot.com.ng/

    ReplyDelete
  19. I have been casting spells for many years and I have helped many people, I might be able to help you too. I am honest, and I genuinely care for all the clients who choose me to cast a spell for them.


    If you have any questions about Love, Money, curse, protection, bad luck, divorce, court cases, or about me please call or email me. I really want you to feel comfortable before moving forward with any spells, or other services. I will take the time to explain things to you and provide you with honest advice, to what is best for your situation. I will not pressure you into having a spell cast, I will leave that decision up to you, and when or if you decide to move forward, I might be able to help you.
    I will respect your Privacy. I will not seek to obtain any of your personal information beyond what you might voluntarily offer and all information you might give me including emails, phone numbers and photos will remain private and confidential.
    I perform my Rituals only at night between the hours of 0.00 - 0.59 (South African time) lasting 1 hour but of course, this depends on the nature of the ritual, some rituals might take hours and can also become necessary to be performed at specials places like; flowing streams, cemeteries and other places dictated by the gods.
    I do not want anyone to be under any illusions about my spells and its numerous rituals. Real and effective Voodoo is no child's play, it is expensive because, after the rituals, I will have to destroy all the materials involved by fire and the ashes scattered over a flowing stream or river.
    You will get what you seek.But please understand this might take a lot of time and that individual results may vary. contact +27663492930, greatogudugu@gmail.com

    Herbal cure for Following DISEASES,this is not scam is 100% Real.

    -HPV
    -DIABETES
    -PENIS ENLARGEMENT AND WEAK ERECTION
    -VIRGINA PROBLEM
    -WHOOPING COUGH
    - HEPATITIS B
    -FORDYCE SPOT
    -COLD SORE
    -ALS
    -LOWER RESPIRATORY INFECTION
    -LOW SPERM COUNT
    -MRSA(METHICILLIN-RESISTANT STAPHYLOCOCCUS AUREUS
    -ZIKA VIRUS
    -HIV
    -STROKE
    -IMPOTENCE
    -PILE
    -HYPERTENSION
    -LOW SPERM COUNT
    -MENOPAUSE DISEASE
    -ASTHMA
    -CANCER
    -BARENESS/INFERTILITY
    -PCOS
    -SHINGLES
    -VIRAL HEPATITIS/HEPATITIS B
    -FIBROID
    -ASTHMA
    -SICKLE CELL
    -TINNITUS
    -BARENESS/INFERTILITY
    -DIARRHEA and so on...

    ReplyDelete
  20. Hello everyone i Am williams pater and i am from USA i am here to give my testimony about an herbal doctor called Dr,olu I was heartbroken because i had very small penis,not nice to satisfy a woman, i have been in so many relationship, but cut off because of my situation, i have used so many product which doctors prescribe for me, but could not offer me the help i searched for. i saw some few comments on the internet about this specialist called Dr,OLU and decided to email him on his email i saw on the internet,(drolusolutionhome@gmail.com ) so I decided to give his herbal product a try. i emailed him and he got back to me, he gave me some comforting words with his herbal product for Penis Enlargement, Within three weeks of me use it, i began to feel the enlargement, " and now it just 4 weeks of using his products my penis is about 8 inches longer, and i had to settle thing out with my ex girlfriend , i was surprised when she said that she is satisfied with my performance in bed and i now have a large penis.thanks to DR OLU for is herbal product. you can also reach him with emsil drolusolutionhome@gmail.com though is..number WHATASPP him today on this number [ +2348140654426 ]




    Hello everyone i Am williams pater and i am from USA i am here to give my testimony about an herbal doctor called Dr,olu I was heartbroken because i had very small penis,not nice to satisfy a woman, i have been in so many relationship, but cut off because of my situation, i have used so many product which doctors prescribe for me, but could not offer me the help i searched for. i saw some few comments on the internet about this specialist called Dr,OLU and decided to email him on his email i saw on the internet,(drolusolutionhome@gmail.com ) so I decided to give his herbal product a try. i emailed him and he got back to me, he gave me some comforting words with his herbal product for Penis Enlargement, Within three weeks of me use it, i began to feel the enlargement, " and now it just 4 weeks of using his products my penis is about 8 inches longer, and i had to settle thing out with my ex girlfriend , i was surprised when she said that she is satisfied with my performance in bed and i now have a large penis.thanks to DR OLU for is herbal product. you can also reach him with emsil drolusolutionhome@gmail.com though is..number WHATASPP him today on this number [ +2348140654426 ]

    ReplyDelete
  21. Am really grateful and thankful for what Dr. Oriane has done for me and my family. i have be suffering from DIABETES INFECTION for good three years with no solution, the diseases almost took my life and because I was unable to work and I was also loosing lots of money for medication, but one faithful day when I went online, I met lots of testimonies about this great man so I decided to give it a try and to God be the glory he did it. If you need his help or you also want to get cured just the way I got mine, just email him : droriane6@gmail.com and get your healing. He has cure for other deadly diseases like Herpes, Hiv, Hepatitis,ALS

    ReplyDelete

  22. i have been suffering from HIV over 3 years of my marriage and it was really difficult and heartbreaking for me because the symptoms were very terrible and difficult for me, i search for cure, went to different hospital but still no hope until i saw a testimonies of someone who cure of HIV by Dr destiny i took the chance to contact the Dr destiny who have the natural cure to HIV, he assure me of his herbal medication which i listen to his advice and i bought his herbal medication and i used it as instructed by the Dr destiny, in a month time i went to the hospital for scan and they confirm that there is no trace or sign of HIV in me and now am happy and gladly with my family. contact Dr destiny for more information and advice contact him via email

    Dr.destinycurehom@gmail.com or you can also call him on +2348130871253 or whatsapp +2348078275203

    ReplyDelete
  23. TESTIMONY FROM MARY SMITH{UK}
    I am here to give my testimony about Dr Ogugu who helped me in my life, i want to inform the public how i was cured from (HERPES SIMPLEX VIRUS) by Dr Ogugu,i visited different hospital but they gave me list of drugs like Famvir, Zovirax, and Valtrex which is very expensive to treat the symptoms and never cured me. I was browsing through the Internet searching for remedy on HERPES and i saw comment of people talking about how Dr Ogugu cured them. when i contacted him he gave me hope and send a Herbal medicine to me that i took and it seriously worked for me, am a free person now without problem, my HERPES result came out negative. I pray for you Dr Ogugu am cured you can also get your self cured my friends if you really need my doctor help, you can reach him now:

    Whatsapp/ call: +2348081594908
    Email: Oguguspellcaster@gmail.com
    Web Page: https://oguguspellcaster.wixsite.com/spell

    ReplyDelete


  24. My name is Kelvin Voilet I Live in:New Jersey, I am 55 years old,I want you to know how Dr Winner helped me, he is do generous with lottery winning numbers, early this year 2018 I contacted him for a Canadian lottery number, he gave me and I won $750,000,000 SEVEN HUNDRED AND FIFTY MILLION DOLLARS I still can’t believe people could have this kind of powers in this modern days. Dr Winner is the best, he put a smile on my face and my family is rich now. Everybody must be rich, contact Dr Winner for lucky winning numbers and be rich all your life. Contact him now, it doesn’t matter where you are ,it doesn’t matter your status in life,just contact him and he will sully help you okay... Email: Winnersspellcast@gmail.com or contact him on his website: https://winnersspellcast.blogspot.com or call him now: +2348138289852

    ReplyDelete


  25. My name is Kelvin Voilet I Live in:New Jersey, I am 55 years old,I want you to know how Dr Winner helped me, he is do generous with lottery winning numbers, early this year 2018 I contacted him for a Canadian lottery number, he gave me and I won $750,000,000 SEVEN HUNDRED AND FIFTY MILLION DOLLARS I still can’t believe people could have this kind of powers in this modern days. Dr Winner is the best, he put a smile on my face and my family is rich now. Everybody must be rich, contact Dr Winner for lucky winning numbers and be rich all your life. Contact him now, it doesn’t matter where you are ,it doesn’t matter your status in life,just contact him and he will sully help you okay... Email: Winnersspellcast@gmail.com or contact him on his website: https://winnersspellcast.blogspot.com or call him now: +2348138289852

    ReplyDelete
  26. Hello everyone out there, I'm here to give my testimony about a herbalist doctor who helped me. I was infected with HERPES SIMPLEX VIRUS in 2011, I went to many hospitals to heal myself but there was no solution, so I was thinking how I can get a solution so that my body can be well. One day I was in the river thinking about where I can go to get a solution. so a lady walked towards me telling me why I'm so sad and I open everything by telling her my problem, she told me she could help me, she introduced me to a doctor who uses herbal medicines to cure the SIMPLEX HERPES VIRUS and gave me your email, so I sent you an email. He told me everything I had to do and also gave me instructions to take, which I followed correctly. Before I knew what was happening after two weeks, the SIMPLEX HERPES VIRUS that was in my body disappeared. therefore, if you also have a broken heart and need help, you can also send an email to {oliha.miraclemedicine@gmail.com}or whatsapp him number: +2349038382931 or Facebook page https://www.facebook.com/drolihamiraclemedicine/
    Contact him today and he will have a testimony ... Good luck!

    Dr. OLIHA also cures:
    1. HIV / AIDS
    2. HERPES 1/2
    3. CANCER
    4. ALS (Lou Gehrig's disease)
    5. Hepatitis B
    6. chronic pancreatic
    7. emphysema
    8. COPD (chronic obstructive pulmonary disease)

    ReplyDelete
  27. Hi views did you know there are spell to win love back from an ex. I have done it. I love reading about relationships and how to make them work, how to better the relationship, and how to keep the spark alive, even how to talk to them a certain way to get them to think a different way about the situation and you. If you need advice or want to win your ex back, try this: +27663492930 or His WHATSAPP +27663492930 copy and message on the following (greatogudugu@gmail.com) will change your mentality and get you what you want.

    Website: https://greatogudugu.wixsite.com/website

    ReplyDelete
  28. Hello everyone ,this is unbelievable,i'm not asthmatic anymore , month ago i contacted Dr Sambo for a herbal treatment for asthma , he told me that he has a herbal medicine that will make me free from asthma forever , my condition was getting worst . i never believed but i got the herbal medicine , he instructed me on how to use them , i followed his instructions religiously and to my greatest surprise i was at my friends place and she used a very concentrated perfume and i was able to stay with her till i left and we made dinner together we fried meet , i was inside smoke for a while and nothing happened , i went to the hospital for a test and the doctor confirmed that my airways are opened and no more extra mucus and its not swollen . he said he needed to know how i got this miracle and i told him about Dr Sambo , if you are asthmatic and you want to get completely healed , Dr Sambo is the only solution . inhaler will not cure you . contact him now for your total cure and thank me later Dr. Sambo his contact details seen below: divinespellhome@gmail.com
    WhatsApp him now +1(267)527-9481
    You can also visit his website http://DrSambo443.website2.me


    ReplyDelete
  29. Hi everyone I'm Olivia Hannah and am here to share the wonderful work Dr Raypower did for me. After 5 years in marriage with my husband with 2 kids, my husband started acting weird and going out with other ladies and showed me cold love, on several occasions he threatens to divorce me if I dare question him about his affair with other ladies, I was totally devastated and confused until a old friend of mine told me about a spell caster on the internet called Dr. Raypower who help people with relationship and marriage problem by the powers of love spells, at first I doubted if such thing ever exists but decided to give it a try, when I contact him, he helped me cast a love spell and within 48hours my husband came back to me and started apologizing, now he has stopped going out with other ladies and his with me for good and for real. Contact this great love spell caster for your relationship or marriage problem to be solved today via email: Urgentspellcast@gmail.com or Call or WhatsApp: +14243308109.

    Read more about him on his website: http://urgentspellcast.website2.me/ and Blogs: https://urgentpowerfullovespell.blogspot.com/

    ReplyDelete
  30. I want to use this opportunity to thank this great holy man called Priest Babaka for what he has done for me and my family. This great man has brought happiness and joy back again to me and my family. Priest Babaka has used his great power to help me bring back my husband within the period of 48 hours and also helped me in getting pregnant with his powerful prayers and after 7 days of applying his herbs.This is more than words can say, at first i didn't believe it but today it is so true and all thanks goes to him. i will advice every one out there that has a similar issue, and also any one who is willing to get his or her lover back and any one who wants to get pregnant quick to contact this wonderful man today and forever remain happy in life. email: babaka.wolf@gmail.com or Facebook at priest.babaka

    ReplyDelete
  31. Hi everyone I'm Olivia Hannah and am here to share the wonderful work Dr Raypower did for me. After 5 years in marriage with my husband with 2 kids, my husband started acting weird and going out with other ladies and showed me cold love, on several occasions he threatens to divorce me if I dare question him about his affair with other ladies, I was totally devastated and confused until a old friend of mine told me about a spell caster on the internet called Dr. Raypower who help people with relationship and marriage problem by the powers of love spells, at first I doubted if such thing ever exists but decided to give it a try, when I contact him, he helped me cast a love spell and within 48hours my husband came back to me and started apologizing, now he has stopped going out with other ladies and his with me for good and for real. Contact this great love spell caster for your relationship or marriage problem to be solved today via email: Urgentspellcast@gmail.com or Call or WhatsApp: +14243308109.

    Read more about him on his website: http://urgentspellcast.website2.me/ and Blogs: https://urgentpowerfullovespell.blogspot.com/

    ReplyDelete
  32. Contact Dr Sambo now for Lottery Spell winner numbers Email: divinespellhome@gmail.com
    Dr. Sambo Whats,App. him now +1(267)527-9481 You can also visit his website http://DrSambo443.website2.me
    Hello everyone , there is no better way of starting a new year than starting with your dreams coming through , my name is Danny Lovett, i just won ONE MILLION DOLLARS ($ 1,000,000) I.A. LOTTERY with the help of Dr Sambo. i promised to share my testimony after i emerge a winner and that is exactly what i'm doing right now . Dr Sambo is real and guaranteed . i just confirmed it .you don't need a better help than allowing Dr Sambo to help you win any lottery of you choice . contact him today and forever be grateful.....?

    ReplyDelete
  33. Contact Dr Sambo now for Lottery Spell winner numbers Email: divinespellhome@gmail.com
    Dr. Sambo Whats,App. him now +1(267)527-9481 You can also visit his website http://DrSambo443.website2.me
    Hello everyone , there is no better way of starting a new year than starting with your dreams coming through , my name is Danny Lovett, i just won ONE MILLION DOLLARS ($ 1,000,000) I.A. LOTTERY with the help of Dr Sambo. i promised to share my testimony after i emerge a winner and that is exactly what i'm doing right now . Dr Sambo is real and guaranteed . i just confirmed it .you don't need a better help than allowing Dr Sambo to help you win any lottery of you choice . contact him today and forever be grateful.....?

    ReplyDelete
  34. Its a pleasure for me to write this testimony about how i got my Genital Herpes cured a month ago. i have been reading so many comments of some people who were cured from various diseases by Dr .Agbonhale, but i never believed them. I was hurt and depressed so I was too curious and wanted to try Dr. Agbonhale , then i contacted him through his email when i contact him, he assured me 100% that he will heal me, i pleaded with him to help me out. My treatment was a great success, he healed me just as he promised. he sent me his medication and ask me to go for check up after one weeks of taking the medication. i agreed with him i took this medication and went for check up a , to my greatest surprise my result was negative after the treatment, i am really happy that i am cured and healthy again. I have waited for 3weeks to be very sure i was completely healed before writing this testimony. I did another blood test one week ago and it was still Herpes negative. so i guess its time i recommend anyone going through Herpes HSV-1 or HSV-2, HIV, HPV, Hepatitis B, Diabetes, Cancer reach him through Email dragbonhaleherbalhome@gmail.com OR add on whatsapp +2349073130326.

    ReplyDelete
  35. Hi everybody. I recently saw a testimony about chief dr lucky in a blog I visit for relationship and dating counseling problems because i had been having serious issues with my boyfriend and we had been dating for six months, he just suddenly changed, he wasn't returning my calls,he started cheating,he was hurting me in many ways i never thought possible and I just thought I should try it*maybe out of desperation of some sort*..and I contacted chief dr lucky ..At first everything felt dreamy and unbelievable, his consultations and solution was a little bit easy and strange and I was scared a little cause I heard read and heard lots of stories of fake spell casters,scams and i never really believed in magic..I played along with a little hope and and faith and I sent some few stuffs after everything and it worked like a miracle,everything went to a while new direction,it was and is amazing...I guess it was all good faith that made me read That particular post that faithful day..I hope he could help other people too like he did me...I did a little and I got everything I wanted and wished for*my husband,my family and my life back. E-mail: Cheifdrlucky@gmail.com or contact him on whats App him +2348132777335 Website :http://chiefdrluckysolutionhome.website2.me/

    ReplyDelete
  36. I was suffering from HIV and HERPES until i met with Dr.Isai who permanently cured me. Now that i am cured i decided to share my testimony on the internet. This is my story, i have been suffering from HIV/HERPES for some years now and during this period i was taking series of medications but none seems to be working on me, so few weeks ago i went on a search on the internet to see if i could get any information on how to get rid of this disease. On my search i came across a testimony of someone who was cured from Cancer of the breast by Dr.Isai so quickly i contacted Dr.Isai and he assured me that he was going to cure me. So he told me how we are going to go about it, after all the procedures and remedy given to me by him few weeks later i started experiencing changes all over my body, and when i finish taking the medicine i went to my doctor to confirm if really i was cured then he conducted a text on me, and my result came out Negative. So friends if you are suffering from any kinds of disease contact Dr.Isai on his Email Address: drisaiherbalcenter@gmail.com you can also call or whatsapp him on this Tel.No: +2349034352176 and receive your cure.

    ReplyDelete
  37. I had struggle relationship with my husband in the past which led to divorce with my first husband. After i and my ex husband got divorced, i had another chance to re-marry again and just 5 years of my second marriage there was another divorce which almost killed me emotionally. I stayed for another two years been unmarried and a single mother. Honestly I wasn't really happy it because every woman need a man in her life, there was a time i saw my first husbands photo and i realized how much i loved him and have missed him. I tried to get to him but i was told that he moved on with his life and we may never been together again. I wept bitterly that night thinking i have lost the man that i have had so much love for. I asked for advise on what to do and a friend of mine gave me a contact of Osasu Solution Temple, i consulted him and to his very best with his powerful spells he helped me with a Reunion Marriage Love Spell to returned my ex husband back to me, in just 9 days i had enchanter with a spiritual reunion prayers with priest Osasu everything turn around for good in my life, I am now happily living with my first husband again and sort out the divorce issues. with the help of Osasu temple, his a man of wisdom and care. Thanks and i appreciate all the help you have rendered to get my ex husband back into my life again. I testify here today that Osasu temple is powerful it can resolve all problem in a broken relationship with love once. contact him for solutions to any kind of relationship problem. Email....(drosasu25@gmail.com) You can also call him or add him on WhatsApp +2347064365391

    ReplyDelete
  38. I had struggle relationship with my husband in the past which led to divorce with my first husband. After i and my ex husband got divorced, i had another chance to re-marry again and just 5 years of my second marriage there was another divorce which almost killed me emotionally. I stayed for another two years been unmarried and a single mother. Honestly I wasn't really happy it because every woman need a man in her life, there was a time i saw my first husbands photo and i realized how much i loved him and have missed him. I tried to get to him but i was told that he moved on with his life and we may never been together again. I wept bitterly that night thinking i have lost the man that i have had so much love for. I asked for advise on what to do and a friend of mine gave me a contact of Osasu Solution Temple, i consulted him and to his very best with his powerful spells he helped me with a Reunion Marriage Love Spell to returned my ex husband back to me, in just 9 days i had enchanter with a spiritual reunion prayers with priest Osasu everything turn around for good in my life, I am now happily living with my first husband again and sort out the divorce issues. with the help of Osasu temple, his a man of wisdom and care. Thanks and i appreciate all the help you have rendered to get my ex husband back into my life again. I testify here today that Osasu temple is powerful it can resolve all problem in a broken relationship with love once. contact him for solutions to any kind of relationship problem. Email....(drosasu25@gmail.com) You can also call him or add him on WhatsApp +2347064365391

    ReplyDelete
  39. Contact Dr Raypower at urgentspellcast@gmail.com if you want to get your Husband, Wife, Boyfriend and Girlfriend back now and regain your happiness.

    Hi i am Laura Christ from USA I have just experience the wonders of Dr. Raypower love spell, that have been spread on the internet and worldwide, How he marvelously helped people all over the world to restored back their marriage life and get back lost lovers, and also help to win lottery. I contacted him after going through so many testimonies from different people how he help to bring back ex lover back, i told him about my husband that abandoned me about 8 months ago, and left home with all i had.. Dr Raypower only told me to smile and have a rest of mind he will handle all in just 24 hours, After the second day my husband called me, i was just so shocked, i pick the call and couldn't believe my ears, he was really begging me to forgive him and making promises on phone.. He came back home and also got me a new car just for him to proof his love for me. i was so happy and called Dr Raypower and thanked him, he only told me to share the good news all over the world .. Well if you need an effective and real spell caster contact Dr Raypower Via email: urgentspellcast@gmail.com or urgentspellcast@yahoo.com or Call or WhatsApp: +1 (424) 330-8109 and also see more reviews about him on his website: http://urgentspellcast.website2.me/ view his blog page: https://urgentpowerfullovespell.blogspot.com/

    ReplyDelete
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    ReplyDelete
  41. my name is Promise dickson Finch am from Texas USA. I want to share a testimony of how Dr. OLU herbal mixture cream saves me from shame and disgrace, my penis was a big problem to me as the size was really so embarrassing,and i was also having weak erection problem. I can make love to my wife and my penis was just too small a full grown man like me having 4 inches penis and to worsen it i don't last in sex i cant even last two minutes it was really a thing of shame to me. My wife was really tired of me because my sex life was very poor,she never enjoyed sex,i was always thinking and searching for solutions everywhere until when i saw a testimony of how Dr. OLU. herbal mixture cream have been helping people regarding their sex life, so i decided to give him a try and to my greatest surprise in less than two weeks of taking the herbs my penis grow to 8 inches i couldn't believe my eyes and as i speak now my penis is now 8 inches and i do not have weak erection again. I can make love to my wife longer in bed. And my marriage is now stable,my wife now enjoy me very well in bed. You can contact him via (drolusolutionhome@gmail.com) You can contact him today and get your problem solved.Call +2348140654426 .." or you can also contact him through his what-app +238140654426

    ReplyDelete
  42. Am Susan Rodrick by name, i was diagnosed with Herpes for 4 years ago i lived in pain with the knowledge that i wasn't going to ever be well again i contacted so many herbal doctors on this issue and wasted a large sum of money but my condition never got better i was determined to get my life back so one day i saw mrs amber post on how Dr Emmanuel saved him from the VIRUS with herbal medicine i contacted Dr Emmanuel on WhatsApp at +2348140073965 or email address: nativehealthclinic@gmail.com we spoke on the issue i told him all that i went through and he told me not to worry that everything will be fine again so he prepared the medicine and send it to me through courier service and told me how to use it,after 14days of usage I went to see the doctor for test ,then the result was negative,am the happiest woman on earth now. this testimony is real.thanks to Dr Emmanuel God bless you. you can also reach him on his whatsApp number +2348140073965

    ReplyDelete
  43. Its a pleasure for me to write this testimony about how i got my Genital Herpes cured a month ago. i have been reading so many comments of some people who were cured from various diseases by Dr .Agbonhale, but i never believed them. I was hurt and depressed so I was too curious and wanted to try Dr. Agbonhale , then i contacted him through his email when i contact him, he assured me 100% that he will heal me, i pleaded with him to help me out. My treatment was a great success, he healed me just as he promised. he sent me his medication and ask me to go for check up after one weeks of taking the medication. i agreed with him i took this medication and went for check up a , to my greatest surprise my result was negative after the treatment, i am really happy that i am cured and healthy again. I have waited for 3weeks to be very sure i was completely healed before writing this testimony. I did another blood test one week ago and it was still Herpes negative. so i guess its time i recommend anyone going through Herpes HSV-1 or HSV-2, HIV, HPV, Hepatitis B, Diabetes, Cancer reach him through Email dragbonhaleherbalhome@gmail.com OR add on whatsapp +2349073130326.

    ReplyDelete
  44. Hello everyone. I was heartbroken because i had very small penis, not nice to satisfy a woman, i had so many relationship called off because of my situation, i have used so many product which i found online but none could offer me the help i searched for. i saw some few comments about this doctor called Dr omohan and I decided to email him on: dromohanherbalmedicine@gmail.com so decided to give his herbal product a try. i emailed him and he got back to me, he gave me some comforting words with his herbal cream for Penis Enlargement, Within 1 week of it, i began to feel the enlargement of my penis, " and now it just 2 weeks of using his products my penis is about 9 inches longer and strong. I'm so happy..feel free to contact Dr omohan on his Email: dromohanherbalmedicine@gmail.com or you can call or what-app him +2348164816038 DOCTOR OMOHAN CAN AS WELL HELP THE FOLLOWING PROBLEMS
    1. HIV/AIDS SPELL
    2. HERPES SPELL
    3. CANCER SPELL
    4 IF YOU WANT YOUR EX LOVER BACK SPELL
    5 IF YOU NEED A BABY SPELLhim to solve
    6 LOW SPERM COUNT SPELL
    get all your problem solve.

    ReplyDelete
  45. This is the most wonderful thing i have ever experienced. I visited here online on the 17 June and i saw a marvelous testimony of Tracie Adana from United States on the forum about the good works DR.tunde I never believed it, because have never heard anything about such miracle before. No body would have been able to convince me about it not until DR.tunde did a marvelous work for me that restored my marriage of 4 years by getting back my husband back i just as i read on the internet. I'm Carolina peter I was truly shocked when my husband knelt down pleading for forgiveness to accept him back. I am really short of words to use to show my appreciation to DR.tunde For his a God sent to me and my entire family for divine restoration of my marriage. Contact him now for any kind of help via Email:babatundesolutioncentre1@gmail.com or you can contact his whats-app mobile line +2348143581382 Also specialize in treating all kinds of illness, HERPES VIRUS, HEPATITIS B, CANCER, BRAIN DISEASE, PREGNANCY, DIABETES AND MORE

    ReplyDelete
  46. I might sound weird, awkward and nasty to most people but only the few ones will have a listen ear to what I am telling the world..... I contacted HERPES VIRUS since 2016 but I was recently cured from my HERPES VIRUS middle of last year AUG 7th 2017 by Dr Akpan. I met with Doctor Akpan himself online when I read a post comment of someone testifying on how she was cured from her HERPES VIRUS by this same doctor Akpan. I collected the herbal doctor's contact number from the testifier and I contacted the herbal doctor, I told him everything and how I have been suffering from HERPES VIRUS since 2014.... He told me I shouldn't be worried, that he is going to prepare an herbal medicine cure for me which he actually did and sent to me through UPS delivery service company. I got the medicine and I started using the medicine as I was told by the doctor and I followed the prescription and the dosage,,, after 14days of which I was told to use the herbal medicine, he asked me to go to the hospital for check up..... In fact my God in Heaven can bear me witness on this, behold! I was detected HERPES VIRUS FREE and ever since that day I have been going to several test and my result is always HERPES VIRUS FREE. I was cured from my HERPES VIRUS by doctor Akpan, I was so happy and I vowed to keep on sharing my own testimony to the entire public and world to know that HERPES VIRUS has a cure with the help of Doctor Akpan herbal medicine you can get rid/cure of your HERPES VIRUS. He is such a powerful and great African herbal doctor.... I love him so much and may God continue to bless him and flourish his good works. His contact number is:+2348143502763, you can also add him up on whatsap with the same number Or you can send him a message to his email address: akpanherbalhelp@gmail.com. God bless! you all.

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  47. Hi everybody. I recently saw a testimony about chief dr lucky in a blog I visit for relationship and dating counseling problems because i had been having serious issues with my boyfriend and we had been dating for six months, he just suddenly changed, he wasn't returning my calls,he started cheating,he was hurting me in many ways i never thought possible and I just thought I should try it*maybe out of desperation of some sort*..and I contacted chief dr lucky ..At first everything felt dreamy and unbelievable, his consultations and solution was a little bit easy and strange and I was scared a little cause I heard read and heard lots of stories to of fake spell casters,scams and i never really believed in magic..I played along with a little hope and and faith and I sent some few stuffs after everything and it worked like a miracle,everything went to a while new direction,it was and is amazing...I guess it was all good faith that made me read That particular post that faithful day..I hope he could help other people too like he did me...I did a little and I got everything I wanted and wished for*my husband,my family and my life back. E-mail: Cheifdrlucky@gmail.com or contact him on whats App him +2348132777335 Website :http://chiefdrluckysolutionhome.website2.me/

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  48. Hello Everyone out there,I am here to give my testimony about a Herbalist doctor who helped me . I was infected with HERPES SIMPLEX VIRUS in 2011, i went to many hospitals for cure but there was no solution, so I was thinking how can I get a solution out so that my body can be okay. One day I was in the river side thinking where I can go to get solution. so a lady walked to me telling me why am I so sad and i open up all to her telling her my problem, she told me that she can help me out, she introduce me to a doctor who uses herbal medication to cure HERPES SIMPLEX VIRUS and gave me his email, so i mail him. He told me all the things I need to do and also give me instructions to take, which I followed properly. Before I knew what is happening after two weeks the HERPES SIMPLEX VIRUS that was in my body got vanished . so if you are also heart broken and also need a help, you can also email him at {oliha.miraclemedicine@gmail.com}
    or whatsapp him number: +2349038382931.

    Contact him today and you will have a testimony...Good luck!

    Dr. OLIHA Also Cures:
    1. HIV/AIDS
    2. HERPES 1/2
    3. CANCER
    4. ALS (Lou Gehrig’s disease)
    5. Hepatitis B
    6. chronic pancreatic
    7. Emphysema
    8. COPD (Chronic Obstructive Pulmonary Disease

    ReplyDelete
  49. Thanks to this great herbal doctor who cured my friend of HIV/aids, his name is Dr. Iyabiye. My friend suffered HIV for so long that she lost her job and became stranded financially because of HIV antiretroviral drugs she buys every time. Until 2 months ago when I heard about this doctor and I did contacted him to help my friend, he administered his medication on her and she was confirmed cured and free at the hospital after the treatment. I came here to inform the general public and to safe people from this life threatening & killing disease. Contact: iyabiyehealinghome@gmail.com (+2348072229413 / +2348158577300)

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  50. Hello everyone, help my friend to thank dr.obho who restore my friend home ...

    He is a great spell caster who brought my friend ex husband back I want to tell everyone about my meeting with ( dr.obhogreatspell@gmail.com) who bring back my friend ex husband within the period of 2days... At these moment i don't have anything to say than to appreciate the good works of dr.obho, who you can simply reach through this email address too : ( dr.obhogreatspell@gmail.com )

    {1 } He has herbs to cure HIV cancer, kidney .
    {2 } He fix broken relationships, marriages.
    {3 } He cure madness/stress/addictions/long illnesses.
    {4 } He has mixtures of herbs for sexual weakness.

    Once again contact this email .......... dr.obhogreatspell@gmail.com

    You can also reach me through this number for confirmation +19136084584

    ReplyDelete
  51. Get Your Ex Boyfriend/husband Back! Don't lose him! Dr.Unity has helped thousands of women get their Ex husband/boyfriend back using his real effective love Spell"
    I'm Natasha Wanderly form USA. After 12years of marriage, me and my husband has been into one quarrel or the other until he finally left me and moved to California to be with another woman. I felt my life was over and my kids thought they would never see their father again. i tried to be strong just for the kids but i could not control the pains that torments my heart, my heart was filled with sorrows and pains because i was really in love with my husband. Every day and night i think of him and always wish he could come back to me, I was really worried and i needed help, so i searched for help online and I came across a website that suggested that Dr Unity can help get ex back fast. So, I felt I should give him a try. I contacted him and he told me what to do and i did it then he did a Love spell for me. 11hours later, my husband really called me and told me that he miss me and the kids so much, So Amazing!! So that was how he came back that same day,with lots of love and joy,and he apologized for his mistake,and for the pain he caused me and the kids. Then from that day,our Marriage was now stronger than how it were before, All thanks to Dr Unity. he is so powerful and i decided to share my story on the internet that Dr.Unity is real spell caster who i will always pray to live long to help his children in the time of trouble, if you are here and you need your ex lover back or save your marriage fast. Do not cry anymore, contact Dr.Unity now. Here’s his contact,Email him at: Unityspelltemple@gmail.com or Call/WhatsApp him: +2348055361568 ,website:https://unityspelltemples.blogspot.com ,your kindness will never be forgotten.

    ReplyDelete
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  53. I want to let the world know about Doctor Osasu the Great spell caster that brought back my husband to me when i thought all hope was lost. Doctor Osasu used his powerful spell to put a smile on my face by bringing back my man with his spell, at first i thought i was dreaming when my husband came back to me on his knees begging me to forgive him and accept him back and even since then he loves me more than i ever expected so i made a vow to my self the i will let the World know about Doctor Osasu because he is a God on earth. Do you have problems in your relationship ? have your partner broke up with you and you still love and want him back ? Do you have problem with your finance ? or do you need help of any kind then contact Doctor Osasu today for i give you 100% guarantee that he will help you just as he helped me. Doctor Osasu email is: drosasu25@gmail.com or add him on whasapp +2347064365391

    ReplyDelete
  54. I want to let the world know about Doctor Osasu the Great spell caster that brought back my husband to me when i thought all hope was lost. Doctor Osasu used his powerful spell to put a smile on my face by bringing back my man with his spell, at first i thought i was dreaming when my husband came back to me on his knees begging me to forgive him and accept him back and even since then he loves me more than i ever expected so i made a vow to my self the i will let the World know about Doctor Osasu because he is a God on earth. Do you have problems in your relationship ? have your partner broke up with you and you still love and want him back ? Do you have problem with your finance ? or do you need help of any kind then contact Doctor Osasu today for i give you 100% guarantee that he will help you just as he helped me. Doctor Osasu email is: drosasu25@gmail.com or add him on whasapp +2347064365391

    ReplyDelete