FTP cycling test explanation

An FTP cycling test is a performance test to estimate Functional Threshold Power (FTP). The highest average power (measured in watts) you can sustain for one hour without fatiguing. Because doing an all-out hour test is extremely demanding, most cyclists use shorter, structured tests that estimate the one-hour value. It represents Your aerobic power limit, A key number for determining training zones, A way to track fitness progress over time.

Common FTP Cycling Test Protocols

20-Minute FTP Test (Most Popular)
Ramp Test (Zwift / TrainerRoad style)
60-Minute Time Trial

20-Minute FTP Test

Goal: a very steady effort, but slightly negative split (finish stronger than you start).
Recommended pacing:

• Minutes 0–3: Slightly conservative (2–3% below target)
  → Don’t go out too hard; adrenaline is high.
• Minutes 3–15: Settle into a steady, constant power
  → This should feel extremely hard but sustainable.
• Minutes 15–20: Increase power slightly (if you paced well)
  → Empty the tank in the last 60–90 seconds.

FTP ≈ 95% of your 20-minute average power

Ramp Test

A ramp test is a short and progressive. It’s popular on smart trainers and training apps because it’s simple, repeatable, and easy to pace.
How to make a ramp test

1. Warm-up (usually built into the test)
2. Start at an easy power
3. Power increases every minute (the “ramp”)
   • Commonly +20–25 watts per minute
4. You keep riding until you cannot maintain cadence
5. The test ends when you fail the step

FTP ≈ 75% of your highest 1-minute power

60-Minute Time Trial

Here, constant pacing is absolutely crucial.
Recommended pacing:

• First 5 minutes: Slightly conservative (~2–3% under your target)
• Middle 40 minutes: Laser-steady power (as constant as possible)
• Final 10 minutes: Gradually push harder if you still have something left

FTP ≈ average power from the entire 60-minute file

Why FTP matters

Zone	Intensity
Z1	Recovery
Z2	Endurance
Z3	Tempo
Z4	Threshold (around FTP)
Z5+	High-intensity / VO₂max / Anaerobic

FTP is defined only in terms of power, so:

• Power determines your result
• Power guides your pacing
• Power tracks your progress

Everything else (cadence, heart rate, RPE) is secondary.

Should You Hold a Cadence?

You don’t need to hold a specific cadence, but it helps to pick a comfortable range to stay consistent.
Typical cadence for FTP tests:
85–95 rpm for most riders.
Why cadence matters:

• Too low → legs burn early (too much torque)
• Too high → breathing skyrockets (cardio-limited)

What About Heart Rate?

Heart rate is not used to determine FTP.
But it is helpful for:

• Checking if you paced well
• Monitoring fitness trends over time
• Seeing if you’re unusually fatigued (HR suppressed) or dehydrated (HR elevated)