What is FTP?

Functional Threshold Power (FTP) is the highest average power you can sustain for approximately one hour. It is the cornerstone metric for setting power training zones.

Testing Protocols

1. The 20-Minute Test (Standard)

This is the most common field test. After a thorough warmup, ride as hard as you can for 20 minutes. Your FTP is estimated as 95% of your 20-minute average power. The 5% deduction accounts for the anaerobic contribution to the effort.

2. The Ramp Test

Popularized by indoor training apps like Zwift and TrainerRoad. You start easy and the resistance increases every minute until failure. Your FTP is estimated as 75% of your best 1-minute power during the test.

3. The 8-Minute Test

Involves two maximum 8-minute efforts separated by 10 minutes of recovery. Take the average power of the two efforts and multiply by 90%. This protocol is good for riders who struggle with pacing a full 20-minute effort.