FTP Test - Ramp Protocol
After warming up, increase your power by a set amount (typically 20 watts) every minute until you can no longer continue. Your FTP is 75% of the highest 1-minute average power you achieved before failing.
50m
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
mode_heat
Intensity
4
bolt
Power
45% - 85% FTP
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Heart Rate
60% - 80% Max HR
FTP Ramp Test
Ramp test protocol - progressive increases until failure
timer
Duration
20m
mode_heat
Intensity
9
bolt
Power
50% - 120% FTP
favorite
Heart Rate
60% - 100% 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