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Fitness

Cycling FTP Test

A cycling FTP test estimates functional threshold power—often via twenty-minute or ramp protocols—to set training zones and track progress.

A cycling FTP test estimates functional threshold power—the sustainable power anchor for training zones. Common protocols include a twenty-minute all-out effort multiplied by 0.

95, or a ramp test on a smart trainer to exhaustion. Test rested, fueled, and with fans indoors; repeat every four to eight weeks in build phases, not weekly.

Common questions

  • Ramp test or twenty-minute test?

    Ramp tests are shorter and less pacing skill; twenty-minute tests feel more road-specific. Use the same protocol each time for trends.

  • Should I test tired?

    No—schedule after an easy day or rest day; a poor test depresses zones and can undertrain you for weeks.

Related guide

Zone 2 on the Treadmill vs Outside: Which Counts and When to Use Each →

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