FTP Test - 20 Minute Protocol
Gold standard 20-minute FTP test. After proper warm-up, perform 20 minutes at maximum sustainable power. FTP = 95% of 20-minute average power.
1h
Duration
Workout Segments
Test Warmup Progressive
Progressive warm-up for testing - builds from easy to moderate with activation bursts
timer
Duration
15m
mode_heat
Intensity
4
bolt
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
timer
Duration
3m
mode_heat
Intensity
8
bolt
Power
85% - 110% FTP
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Heart Rate
75% - 90% Max HR
Test Recovery 5min
Active recovery between test efforts
timer
Duration
5m
mode_heat
Intensity
2
bolt
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
timer
Duration
20m
mode_heat
Intensity
8
bolt
Power
95% - 105% FTP
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Heart Rate
85% - 95% Max HR
Test Recovery Cooldown
Extended recovery cooldown after maximal testing efforts
timer
Duration
15m
mode_heat
Intensity
2
bolt
Power
30% - 50% FTP
favorite
Heart Rate
50% - 65% Max HR