The FTP test, done properly.
FTP is the anchor for every cycling training zone, every bike pacing plan, and every TSS calculation. A bad FTP test gives you bad zones, which means bad training. This is how to test cleanly and how to actually use the number.
- →Test rested (1–2 easy days before), fueled, hydrated, and at the same time of day for trend tracking.
- →20-min test = 95% of average power. Ramp Test = 75% of peak 1-min power.
- →Pacing the test correctly matters more than the protocol. Start conservative, finish on empty.
- →Retest every 6–10 weeks. Don't chase the number — chase the consistency of training.
The 20-minute protocol.
Warm-up: 15 min easy + 3 × 1 min @ ~120% FTP with 1 min easy + 5 min easy. Then 5 min all-out (this depletes the anaerobic system so the 20-min effort is mostly aerobic). 10 min easy. Then 20 minutes maximal even effort. FTP = average 20-min power × 0.95. Cool-down: 10–15 min easy. Total: ~70 min.
The Ramp Test.
Warm-up: 5 min easy. Then power increases by 25W (men) or 20W (women) every minute, starting from ~100W, until you can't hold cadence (60+ rpm) for the full minute. FTP = 75% of best 1-min power. Total: 20–30 min. Easier to execute than the 20-min, better for repeat testing.
Pacing the 20-min test.
The most common mistake is going out too hard. Target pacing: first 5 min at goal power × 0.97, middle 10 min at goal power, last 5 min push to empty. If you blow up at minute 10, your test undercounts your FTP. If you have 50W left in minute 20, you sandbagged. Both ruin the data.
What to eat before testing.
2–3 hours pre-test: 80–100g carbs, low fiber, low fat. 30 min pre: 30g carbs + caffeine (3–5 mg/kg) if you tolerate it. During test: 250–500ml fluid with electrolytes. The test should hurt because of effort, not because you're underfueled.
Using FTP in training.
Set training zones from FTP: Z2 = 56–75%, Sweet Spot = 88–94%, Threshold = 95–105%, VO2max = 106–120%. Track TSS (Training Stress Score) per session — most age-groupers should accumulate 400–800 TSS/week in build phase. The number changes; the discipline of training in the right zones is what makes the number go up.
FAQ
How often should I FTP test?
Every 6–10 weeks during build phases. More often in early base when fitness is changing fast; less often in peak/taper when you want to protect freshness.
What's the difference between 20-min and Ramp Test?
20-min test = 95% of best 20-min average power. Closer to true FTP but mentally and physically harder. Ramp test = 75% of peak 1-minute power. Easier to execute, slightly less precise, better repeatability. Both are valid; pick one and stick with it for trend tracking.
Is my FTP my hour power?
Theoretically yes — FTP is defined as the highest power sustainable for ~1 hour. In practice, trained cyclists can hold 95–100% of FTP for an hour; less trained or fatigued athletes hold 85–95%. Use FTP as a training anchor, not a literal hour-time prediction.
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