Whether you’re new to riding with power or highly versed in the ways of watts, FTP assessment is one of the most important aspects of power-based training. When an athlete gets started cycling training, the first workout they’re usually asked to do is an FTP test. There’s a very important reason for this. It gives you a current snapshot of your fitness so that your workouts won’t be too hard or too easy. They’ll be just right for your current fitness level while still pushing you the right amount to help you achieve your fitness goals.
For more FTP Test Tips, check out Ask a Cycling Coach Ep 249.
Usually, FTP tests take a bit of skill and practice to assess your FTP accurately. Fortunately, TrainerRoad’s Ramp Test has made testing your FTP much simpler. But if you are testing outside or using the traditional FTP tests, it’s unlikely you’ll nail it your first time. Most athletes don’t—and that’s okay! With this guide, our goal is to help decrease the learning curve many riders experience the first time they do their FTP test by preparing you for what’s ahead and answering questions you’ll likely have upon completing your test.
What is FTP?
Your Functional Threshold Power, or FTP, is the foundation upon which all of your power-based workouts are built. In essence, it’s the measure of your highest sustainable power for an extended duration. In theory, it’s supposed to represent the maximum power you can sustain for an hour, but in the real world, most riders have trouble sustaining it for much longer than about 30 minutes.
Physiologically, FTP is analogous to Lactate Threshold—the point at which your lactate production has risen and leveled off, closely matching your lactate removal ability. Sustaining high effort for durations of this length pushes you into that grey area between the power you can sustain all day and the fleeting power you can only tolerate for a couple of minutes.
What is an FTP Test?
An FTP test is a physical assessment, intended to evaluate your Functional Threshold Power (FTP). In an FTP test, you attempt to sustain the highest workload you can for a specific duration of time. An estimate of your FTP is calculated from your power output, and from this result, your workouts are tailored to your personal fitness. For the most effective workouts, your FTP should be assessed every 4-6 weeks, so your training plan can keep pace with your current abilities.
Types of FTP Tests
Since FTP is supposed to represent the power you can sustain for an hour, the most obvious way to test FTP is to ride as hard as you can for 60 minutes and measure your average power output during that time. In practice, this is extraordinarily difficult to pace correctly and incredibly fatiguing, so most testing protocols use approximations derived from shorter efforts.
Adaptive Training
Get the right workout, every time with training that adapts to you.
Check Out TrainerRoadTrainerRoad’s preferred FTP assessment is our Ramp Test. The Ramp Test begins with a 5-minute warmup, and then every minute thereafter, it gets slightly harder until you cannot maintain target power any longer. 75% of the best one-minute power you achieve during the test is used as your FTP. Our data shows the Ramp Test results in the most accurate and useful FTP estimate for the majority of riders using TrainerRoad. Since it is quick (normally about 25 minutes, including warmup and cooldown) and less stressful, it can be taken frequently to track changes in your fitness.
Perhaps the best-known FTP testing method is a 20-minute time trial. In this format, you ride as hard as you steadily can for 20 minutes; 95% of your average power during this interval is used as your FTP. Another common method is the 8-minute test, in which you ride 2 all-out 8-minute intervals with 10 minutes of rest in between. In this format, your FTP is derived as 90% of the overall average power of the 2 efforts. TrainerRoad offers both of these tests as options, but they are more subject to pacing, fatigue, and equipment challenges than the Ramp Test.
Why Test Your FTP?
The FTP estimate you obtain from an FTP test is used to calibrate your training zones and set the intensity of your workouts. Without actually testing your Lactate Threshold and VO2max in a lab, your FTP is an approximation. But, the applicability and usefulness of this number has been proven by generations of coaches and endurance athletes.
Because we use this measure of fitness as the basis for all of your training, it’s important that this number estimates your actual sustainable-power threshold as closely as possible. This is why it is important to test your FTP and test it often. An effective test can extrapolate the point at which your muscles are successfully walking that lactic tightrope and maintaining the balance between hard work and too-hard work. Testing repeatedly over time tracks changes in your fitness, allowing your workouts to be calibrated to your current abilities.
How To Pace an FTP Test
20 Minute Test Pacing
The goal of the 20-minute test is a steady-state effort—one that sees minimal fluctuations in power output. Pacing a 20-minute test should feel like you are trying to sustain your highest power without blowing up. From the start, build your power in a quick, but controlled manner, then hold it high and steady. Avoid large surges near the finish, as this can artificially lift your power number, disproportionately skewing your results. This is best achieved with fresh legs and a fair amount of practice. Unfortunately, riders assessing for their first time don’t have the luxury of the latter.
So the pacing advice is simple: don’t go out too hard. At the same time, you don’t want to go out too easy. But with no informed idea of either, you can only guess where to start things off. The best way to do this is by holding back a little bit at first. So, go hard but know that you’ve got a little room to grow. We recommend riders reassess their pace every 5 minutes during the test, and that any adjustments be just a few percent at a time. Many athletes ride these long efforts too conservatively and surge their power during the last 2 minutes; this skews the results and should be avoided. You should arrive at the last 5 minutes just able to hang on and maintain steady power.
When pacing a 20-minute FTP test, pay close attention to how you’re feeling during the last 5 minutes of your test. If you paced accordingly, you should be just hanging on. If you’re able to elevate your effort substantially at the end, it’s a sure sign you didn’t pace well.
8 Minute Test Pacing
The individual efforts of the 8-minute test should be harder than that of the 20-minute test and should represent power at VO2max. However, like the 20-minute test, these efforts should be as steady as possible. Power data for perfect execution of the 8-minute test will result in two efforts that look like subtle smiles, with a slightly higher output during the beginning and end of each interval and a steady effort during the middle. If you have a dramatic spike at the beginning or end, it’s an indication of bad pacing.
Reassess your effort every 2 minutes during the 8-minute test, but any pacing adjustments should be subtle. The 2 efforts should be as similar as possible, if your second interval is much weaker than the first it’s a clear sign you started too hard.
Ramp Test
The beauty of the Ramp Test is that it requires no pacing strategy. Instead, the key is to absolutely empty the tank. Follow the intended target power as close as possible for as long as you can. Even a few seconds more when you think you are done can yield meaningful data, so you should ride until you physically can’t maintain power anymore. You should not make the conscious choice to stop- instead, your legs should override your brain.
You don’t need to do any openers prior to starting your Ramp Test. While doing some openers is a great way to psychologically prepare your system for hard efforts, we intentionally designed the Ramp Test to not require any additional form of preparation. You also don’t need to do an extra warmup before you start the Ramp Test; we’ve tested and found it did not alter the results in a meaningful way. The first five minutes are naturally very easy and will prepare you for the harder efforts to come.
What Should You Eat Before an FTP Test?
Planning what to eat before an FTP test is simple. Eat how you’d normally would for any other workout. The Ramp Test usually lasts around 25 minutes, and the traditional tests only last for 60 minutes. There’s no need to make any adjustments to your eating habits before your test. For the best results, you do want to have some carbs to maximize your performance.
One thing to keep in mind is that nutrition is another variable to control. If you want comparable results from one test to another, try to keep the timing and substance of your nutrition the same. You can check out our blog post, How to Use Carbs for Maximum Performance. It covers the type and timing of carbs needed for your workouts.
What Cadence is Best for an FTP Test?
The best cadence for an FTP test is the one that you normally use. If you normally spin at 95 rpm, then use that for the test. As far as a range, the generally recommend cadence for an FTP test is between 85-95 rpm. Keeping a steady cadence during the test is helpful—especially if you are using Erg mode.
If you’re on an electronic trainer for your FTP test and your cadence gets low, it’s likely pedaling will suddenly become extremely hard for you. This has everything to do with Erg mode, a feature your smart trainer has to control your resistance.
Drastic increases or reductions in your cadence might enable Erg mode and confuse your smart trainer, thus causing it to seize up. This happens because your electronic trainer is trying to help you hit your power target. When you pedal fast, your trainer will ease up on the resistance to allow you to hit your power target. The reverse happens when you slow down. The moment your cadence drops significantly like right after you finish an intense interval, your trainer will increase its resistance to help you hit your power target.
Shifting too much in Erg mode can also confuse your smart trainer, causing it to seize up. The good news is that shifting isn’t something you need to do with a smart trainer. Just try to maintain your cadence during the FTP test.
If you are using the 8 or 20-minute test, things are a bit different. Once your test interval begins, you’re free to shift all you want. This is because your smart trainer will automatically switch out of Erg mode into Slope mode for you just before your test intervals start. This is important as it allows you to pace according to your current capabilities.
If reducing your cadence during the FTP test while in Erg mode causes pedaling to become extremely difficult for you, the solution is simple: start backpedaling for 10 or so seconds to make the trainer realize you aren’t pressing on the pedals at all. Then start pedaling forward at a quick cadence. It will still feel difficult at first, but if you’ve given the trainer a chance to reset, you will be able to pedal right through that wall and get back to it.
FTP Testing Tips
- Aim for consistency. Your preparation for your test should be the same as for any other workout. Calibrate your power meter, maintain your usual cadence, and hydrate and fuel like you normally would. Use the same equipment and setup for each test so the only variable changing is your fitness.
- Accuracy is your goal. Getting an accurate FTP is more important than getting a new personal record. Although it would be difficult to do so anyway, “gaming” the test wouldn’t offer you any benefits, as the result would be inapplicable to training.
- Test frequently. Our training plans include Ramp Tests every 4-6 weeks, but whatever protocol you choose it’s good to test regularly to track changes in your fitness.
- Be rested. Testing when exhausted or not recovered from a hard ride will not reveal accurate results.
- Fuel Up. Eat a carb-centric meal 3-4 hours before your test.
- Don’t forget about cooling. For indoor tests, a good fan is crucial. Place it at the base of your bike and aim it at your body, or put it front and center on its high setting. 75% of your energy goes into thermoregulation, and this is particularly important at high intensity.
- Retest when changing power sources. Moving from a smart trainer to an on-bike power meter, or from one power meter to another, can reveal different results. You might get lucky and find your devices match each other perfectly, but it’s always a good idea to find out.
- Don’t obsess over the results. Your FTP is not a measure of your self-worth. If your FTP goes down, don’t worry about it. Everyone has ups and downs and your training will adjust to match your ability.
Here’s hoping this advice proves useful. Good luck!
Note: This post has been updated to include information about the Ramp Test, which was introduced after its original publication. The update includes contributions from Meghan Kelley and Jonathan Lee.
For more cycling training knowledge, listen to Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.
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Could you characterize the effort required once more? If I’m able to hold a certain output for the duration, what kind of condition should I be in at the end of it? Should I be a puddle, gasping for air, or just breathing strongly after powering through to the end?
I guess what I’m asking for is to explain what to leave in the tank as it’s hard to discern what is anaerobic capacity and what is unused aerobic capacity in the tank at the end.
Ki Karl,
Apologies for the delayed response, I’ve been out of the office for a few days.
It’s a maximal effort, but it’s one that’s drawn out over 8-20 minutes, so it’s largely aerobic (minimal muscle burn) with a bit more anaerobic contribution for the 8-minute repeats (only slightly more muscle burn) and it’s safe to say you can only go so hard even if you simply want to sustain your power.
Then it’s really a matter of how much you can hurt, a.k.a. pain management.
Sounds rather dramatic & extreme but maximal efforts by their nature are uncomfortable affairs and assessments of any duration become more about pain management than aerobic/anaerobic contribution.
Starting hard-ish and simply sustaining pace will see to it that things seem harder requiring your focus to grow as the workload/watts increase by small increments until they probably level out leaving you to struggle (without form intact though!) to maintain until the end.
Paced well, you’ll be in a tough spot during the opening minutes, a tougher spot during the second quarter, tougher still during the third, then the closing minutes will marginally grow your discomfort as the seconds pass like days, all the while your watts move very little.
Think of it more in terms of “pain escalation” than “power elevation”.
By finishing feeling like you couldn’t have driven the power higher without fading, which in my experience has my breathing topped out but never gasping, is the goal but it means committing to a slightly worrisome pace early on because the real issue, again, is starting at a high level of discomfort and accepting that you have to stay there for a while – pain management.
I hope this helps, Karl!
Thanks Chad! I pulled off a decent effort that followed your recommended progression of discomfort. I have some additional room to increase the pain, but generally I feel as though my result was within 10–15 W of where I should be.
Now just to deal with it being lower than I want…
Thanks again!
I just did the 8 minute test yesterday. My question is how to do it properly using the Wahoo Kickr? To keep a consistent effort should I be changing gears or level?
Thanks
JD
Hi JD,
If you do the workout in Erg mode, the software will automatically switch to you to slope mode (level 3) for the assessment efforts. Then, it’s a matter of finding your gearing/cadence which could well involve a bit of shifting.
Often enough, once you’ve leveled out into your highest pace, you probably won’t shift much from there on, maybe not at all.
Here’s some more information, JD: http://support.trainerroad.com/hc/en-us/articles/201869584-Testing-on-an-ERG-Trainer
Hi Chad
I’m using Trainerroad since December last year. After more than 6 months and a several FTP assessments I have improved from 180 to 255 (at 67kg) and got a little bit of experience in the FTP testing (pacing is ok). So far I did always the 8min FTP – it worked fine for all the Sweet Spot training plans. I wanted to continue with the Build Phase, but I could NOT finish several of those workouts, e.g. Ritter/BrokenFinger/Darwin…
I have the impression that the level of those workouts is much harder compared to the Sweet Spot training plan. Moreover I believe that the FTP value is probably far away from the Watts I could REALLY sustain for a full hour!
So I’ve tried the 20min FTP and it ended up on 240 Watts. And even that one is certainly not something I can sustain for 60 Minutes, even with very fresh legs. And btw I’m using Quarq/PM + Kickr (rentensioned to show same wattage).
What would you recommend in my situation? Keep on using 8min FTP but find some workouts to improve sustainable power?
In other words: The intensitiy factor of a workout doesn’t really tell me how hard it will be. For example I can finish a 60min workout with IF 0.9 that has a lot of short (but high) intervals. On the other hand, I can’t finish a 60min workout with IF 0.9 that has fewer but longer intervals (sustainable power). So even if my FTP assessment was properly done, I still face the problem that not all kind of workouts really fit my level.
How to deal with this issue?
Hi Tom,
This is a common issues that demonstrates how different types of workouts make good use of your estimated FTP while others don’t quite jibe with your TRULY sustainable, hour-power.
My recommendation is seldom, if ever, to reduce your FTP but instead to determine which workouts need slight modifications in Workout Intensity.
Every plan I’ve developed is an idealized version of what an athlete can handle, but I doubt there’s a single “ideal” athlete out there meaning you’ll always need at least SOME modification here & there if you truly want to personalize your training and make it the best plan for YOU.
This modification is usually subtle, e.g. 2-3% reductions, and often enough only affects the early intervals since many times the real necessity is a more rigorous warmup.
In any case, try reducing the intensity a little bit early in the intervals session and then raising it back up over the course of the workout, or just leave it there and COMPLETE each interval (with a mild reduction) which is the ultimate goal of every workout.
Let me know how things go after a handful of workouts and we can revisit this issue if you’re still having trouble, Tom.
I wonder how many of those surges at the end are actually in response to the instructions that Trainerroad gives during the sessions? Certainly in the 8 minute test, there are prominent instructions to give “everything you’ve got left!” and to “bury yourself!” during the last 30 seconds of each effort.
If people are following the instructions as they appear, it seems reasonable that at least some people – especially those who are unfamiliar with the methods except outside of what they’re reading right there in front of them – are going to interpret that instruction as “increase your effort with a huge spike”.
Perhaps the powers-that-be at Trainerroad should update the instructions to remove any ambiguities 🙂
Agreed, Harry. I’ll take a look at that ASAP. Thanks for reminding me!
Good point! I think I did that before (big kick at the end). On my most recent test I kept my head down and my output steady.
Hello Chad, I’ve taken some FTP tests in the last two years and got accustomed to the sensations of the 20 min: I think that the best indicator of a well performed test is the 30 seconds stomach crunch that follows the all out. Seriously.
During the last couple of times, however, I happened to stand and push on the pedals a few times when intensity was slowing down my legs. It took to higher numbers, but it was difficult to me to close the build plan workouts coming afterwords.
I think the ftp was overestimate during those tests (I use a Powertap so power consistency should not be an issue here) and have the sensation that standing, as we do climbing, is sorta like cheating.
Does the test protocol require it to be performed seated in a steady position, or is it not prescriptive?
Hi Andre,
I don’t find anything wrong with standing from time to time in order to get yourself back on track, especially if you’re just raising your power back to your intended output rather than sprinting and possibly artificially inflating your average power – so no worries there.
I think what’s going on here is you’ve stumbled onto some of the subjectivity of training. Some riders excel at the longer, Threshold intervals but suffer dearly during, say, VO2max intervals; other riders it’s vice versa. This is most likely just a matter of personal aptitudes, perhaps a matter of recovery, maybe even a matter of the temperature in your training room or something as ever-shifting as motivation.
Whatever the cause, these are the workouts/intervals where small modifications can go a long way toward producing better performance results.
In the case of more sustained, Threshold efforts in that 95-105% FTP realm, I usually try a small reduction of maybe 2-3% and find that this subtle decrease is just enough to keep me hanging on, completing the intervals, and deriving almost identically the same training effect at which the workout is aimed.
Overestimating FTP is a pretty rare occurrence and more often a matter of having a great day on assessment day and then almost being punished for it during subsequent workouts. So try a slight reduction when you’re not quite meeting your power Targets and see if it better keeps you on track and successfully completing most (if not all) of your intervals, Andre.
Hi There,
I did my FTP 20min test while sitting in the saddle and started with a program. But now I would like to train more specifically for a heavy climb of 50-55min which I did a lot of times in the past and I would like to fasten my best time. I don’t have hills here outside, but I climb standing, and noticed that power outputs of 300W (FTP is 225) are much easier to sustain standing. So I figured I want to improve that time I can sustain that power. Is there a program or specific thing I can do or are there specific trainings I can do to improve that (standing climbs)? Suggested: standing climb FTP test for 20min and then train standing or?
I started the program sustained power build high volumen. And have my goal in 5 weeks. So I use trainerroad because I don’t have climbs here, and matter of fact, I like it alot!
Marlies,
Sustained power build makes good sense because of the emphasis placed on strength-endurance work, lactate tolerance workouts and the proper amount of intervals testing your aerobic capabilities. All this makes for more of a steady-state adaptation which can contribute to greater sustained climbing for road racers. If you plan on continuing to work on your climbing abilities after your goal, you’ll want to choose the Climbing Road Race Specialty plan. Regardless of whether you’ll be climbing in or out of the saddle, you need to execute against a specialty plan that places a heavier emphasis on sustained power rather than short, explosive power. Development in that area coupled with maintaining your aerobic endurance will serve to allow sustained percentages of FTP on the climbs you may face.
Hope this helps!
Is this right?
I started the Sweet Spot Base Low Vol I with a FTP of 188 after some adjusting. Now I am starting Vol II which starts with a FTP test. I’ve been riding with a very tough group, and listened to every podcast from the beginning. I went hard on this test and now it says my FTP is 262! I really dug in on this test, but is this real? I’d hate to think I’ve been dogging it for 6 weeks. I guess the pain will come. I’m 53, 5’9 206 lbs.
Hi – if I hit the blue ‘target’ line perfectly on a FTP test would my FTP come out at my current FTP or is some improvement built in? Just wondering how hard to go (I know, go as hard as you can!)
Hi Chad, got linked to this from support after asking questions there initially.
My question relates to cadence vs power in tests. I’ve done a couple of 8 min and one 20 minute tests, using an Erg trainer (slope mode assessment phases) and think I’ve got the pacing right each time. Certainly subsequent plan sessions have inflicted just the ‘right’ amount of pain.
My issue is that I have a wide range cassette 11-32 and in the last test found I could sustain a cadence of 103-105 in ‘4th from the top’, but in ‘5th from the top’ my legs would light up too much, so the way to increase power output was to increase cadence. I could push a little harder, but not as hard as the next gear required. I usually spin at 90-95 on the road, 85 ish on climbs unless hitting 15%+ out of the saddle sections, and worry that testing with an ‘unrealistic’ cadence may skew subsequent training. Does it matter ‘how’ the power is delivered, as long as it’s a steady state effort ?
Presumably the issue is my cardioresp system is stronger than my legs. The TR plans have definitely improved my performance, and ability to tolerate a fast spin for a long time, but perhaps not helped strength so much ?
Anyway, seeking some advice re the effects of cadence on test usefulness.
Can I increase the intensity for the next five minutes and the remainder of the test\n?
Hey there!
It’s best to complete the entire test at a constant intensity for the most accurate FTP result 🙂
Cheers!
Hi TrainerRoad Friends-
I’m new to TR in the last two months and have taken 3 20-min FTP tests with results coming in around a measly 125 using a Wahoo Kickr Snap. However, when going through the Base Phase workouts I find that using exclusively 53-12 (my biggest gear) and doubling the suggested wattage is the only way to up my heart rate. The prescribed workouts, incorporating my FTP, seem like a light load with fast spinning. I’ve had to manually up the intensity of my workouts by 25+% in TR, but am getting similar results. I ‘m aware that the the Kickr switches over to ERG mode during the 20 min FTP effort, but that seems quite a bit different from the base phase workouts which don’t use ERG mode. I’m looking to get my butt kicked and improve power. I’d love and welcome any suggestions y’all have.
Hey Adam! When you complete your FTP test, are you completely drained of energy at the end? 20 minutes tests can take a bit of practice to the pacing right to “leave it all out there”.
For this reason, we have been working on a new test that we are finalizing shortly. It is still in Beta for now, but you can find it by searching “Ramp Test X”. It is a ramp test that you ride until you literally cannot turn the pedals any longer, which is very convenient in ERG mode. You will receive an email with your earned FTP within 24 hours after the test is completed.
If you want to give this test a shot, I’d love to hear about your experience with it 🙂
Thanks. This is exactly the article I was looking for. First time I tried the 20 minutes, I think I went out too hard and not with fresh legs. Today, fresh legs and a more reasonable start pace, but not the intentional slight variation you mention. (Although the machines at my club don’t seem to keep a steady mark, anyway.) I wound up with better wattage than the first time. Next time I’ll try the variation. I suspect that has a psychological benefit, too.
I am 59 and 132 pound, Currently I have been training IM Plans since long time ago, I have an FTP of 220, and can finish relatively well all workouts in all energy systems and can do a 5-6 Hr Ride @ 170-18 NP, but in the Ramp Test I can not continue to increase power every minute after I pass current LT because leg burning in not tolerable like lack of endurance which obviously I have enough (I think) and HR and Breath are not quite high.
Should I train with the lower FTP (198) from the test result?, everything seems really easy.
Enrique,
some athletes prefer to utilize traditional 20- or 8-minute power tests. If you feel the Ramp Test does not accurately reflect your FTP, feel free to use these alternatives! The important part is to be consistent with the same test each time.