FTP Test - 20 Minute Protocol
After a thorough warm-up, ride as hard as you can sustain for 20 minutes straight, as if you're doing a time trial. Your FTP (Functional Threshold Power) is 95% of the average power you maintain during that 20-minute effort.
1h
Duration
Intensity
Training Stress
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Workout Breakdown
Test Warmup Progressive
Progressive warm-up that goes from easy to moderate
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Duration
15m
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Intensity
4
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Power
45% - 85% FTP
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Heart Rate
60% - 80% Max HR
Pre-Test Activation
Short high-intensity bursts to activate neuromuscular system before tests
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Duration
3m
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Intensity
8
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Power
85% - 110% FTP
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Heart Rate
75% - 90% Max HR
Test Recovery 5min
Active recovery between test efforts
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Duration
5m
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Intensity
2
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Power
40% - 50% FTP
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Heart Rate
55% - 65% Max HR
FTP Test 20min
Classic 20-minute FTP test - all-out sustainable effort at threshold
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Duration
20m
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Intensity
8
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Power
95% - 105% FTP
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Heart Rate
85% - 95% Max HR
Test Recovery Cooldown
Extended recovery cooldown after maximal testing efforts
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Duration
15m
mode_heat
Intensity
2
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Power
30% - 50% FTP
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Heart Rate
50% - 65% Max HR