# \#ftp-testing **URL:** https://www.trainerroad.com/forum/tag/ftp-testing/59.md [Latest](https://www.trainerroad.com/forum/latest.md) · [Categories](https://www.trainerroad.com/forum/categories.md) · [Tags](https://www.trainerroad.com/forum/tags.md) --- ## [FTP IA detection](https://www.trainerroad.com/forum/t/ftp-ia-detection/114819)
**Author:** [@Andrea](https://www.trainerroad.com/forum/u/Andrea)\ **Replies:** 1\ **Last updated:** [September 2, 2026, 2:19pm UTC](https://www.trainerroad.com/forum/t/ftp-ia-detection/114819 "2026-09-02T14:19:18Z")
I had my firt FTP detection two week ago, when I was not very well. Can I got another FTP IA detection launching it with some button? Thank you --- ## [Kolie Moore's FTP test protocol](https://www.trainerroad.com/forum/t/kolie-moores-ftp-test-protocol/24686)
**Author:** [@toyman](https://www.trainerroad.com/forum/u/toyman)\ **Replies:** 1241\ **Last updated:** [January 10, 2026, 8:24pm UTC](https://www.trainerroad.com/forum/t/kolie-moores-ftp-test-protocol/24686 "2026-01-10T20:24:37Z")
I’ve seen some mention of this in some other threads, but I’m wondering who here as done one of Kolie Moore’s FTP test protocols, and how it worked for them. I’m thinking of giving one a try and wanted to gather other’… --- ## [Lactate Testing - Data and Results](https://www.trainerroad.com/forum/t/lactate-testing-data-and-results/6484)
**Author:** [@DarthShivious](https://www.trainerroad.com/forum/u/DarthShivious)\ **Replies:** 581\ **Last updated:** [November 30, 2025, 11:02pm UTC](https://www.trainerroad.com/forum/t/lactate-testing-data-and-results/6484 "2025-11-30T23:02:55Z")
Edit: Anyone with lactate data that wants to share or discuss is welcome to post in this thread!!! Most of you know what MLSS testing is so won’t clutter with details here. For those not familiar, FasCat Training has … --- ## [From FTP to Durability: Balancing Structure, Endurance, and Enjoyment for Peaks Challenge](https://www.trainerroad.com/forum/t/from-ftp-to-durability-balancing-structure-endurance-and-enjoyment-for-peaks-challenge/106079)
**Author:** [@AnthJano](https://www.trainerroad.com/forum/u/AnthJano)\ **Replies:** 2\ **Last updated:** [October 22, 2025, 1:55pm UTC](https://www.trainerroad.com/forum/t/from-ftp-to-durability-balancing-structure-endurance-and-enjoyment-for-peaks-challenge/106079 "2025-10-22T13:55:13Z")
Hey everyone, I’ve been using TrainerRoad for about five months to build my fitness back up, and in that time my FTP has gone from 191 W → 244 W (diamonds in image below). I’m really happy with the progress — the struct… --- ## [Ramp test vs AI FTP](https://www.trainerroad.com/forum/t/ramp-test-vs-ai-ftp/104978)
**Author:** [@burnett2k](https://www.trainerroad.com/forum/u/burnett2k)\ **Replies:** 50\ **Last updated:** [October 14, 2025, 2:35pm UTC](https://www.trainerroad.com/forum/t/ramp-test-vs-ai-ftp/104978 "2025-10-14T14:35:56Z")
Hi there! Been using TR for all of this year and have seen amazing gains! Started at 234 and recently got to 296 on a ramp test which I am super thrilled about. My post is to discuss my experience with AI FTP detecti… --- ## [Another one - AI FTP vs Ramp](https://www.trainerroad.com/forum/t/another-one-ai-ftp-vs-ramp/105346)
**Author:** [@holybinch](https://www.trainerroad.com/forum/u/holybinch)\ **Replies:** 4\ **Last updated:** [August 28, 2025, 12:55pm UTC](https://www.trainerroad.com/forum/t/another-one-ai-ftp-vs-ramp/105346 "2025-08-28T12:55:13Z")
Here we go again - but since other topics are already resolved, I don’t want to reopen them just to talk about my own N+1. Since coming back to structured training, I’ve been doing a lot of base, a bit of build, and in… --- ## [Indoor Vs Outdoor FTP](https://www.trainerroad.com/forum/t/indoor-vs-outdoor-ftp/1914)
**Author:** [@coolhans](https://www.trainerroad.com/forum/u/coolhans)\ **Replies:** 156\ **Last updated:** [February 25, 2025, 1:35pm UTC](https://www.trainerroad.com/forum/t/indoor-vs-outdoor-ftp/1914 "2025-02-25T13:35:18Z")
Hi guys, Does anyone find a big discrepency with their indoor vs outdoor ftp? I did a 40km ITT a few weeks ago and held an average of 290 Watts for 1:03hrs. Theoretically this gives me an FTP of 290W (maximum sustainabl… --- ## [Ramp Test Tips & Tricks](https://www.trainerroad.com/forum/t/ramp-test-tips-tricks/986)
**Author:** [@John\_Barclay](https://www.trainerroad.com/forum/u/John_Barclay)\ **Replies:** 458\ **Last updated:** [April 23, 2024, 6:56pm UTC](https://www.trainerroad.com/forum/t/ramp-test-tips-tricks/986 "2024-04-23T18:56:25Z")
Hey everyone, Just thought I would start a thread on people’s tips and tricks for the Ramp Test - motivation, cadence, anything that helps! The reason I wanted to start this thread is I am finding executing the Ramp Te… --- ## [Dazed and confused by 4DP Full Frontal test results](https://www.trainerroad.com/forum/t/dazed-and-confused-by-4dp-full-frontal-test-results/90271)
**Author:** [@mirlord](https://www.trainerroad.com/forum/u/mirlord)\ **Replies:** 29\ **Last updated:** [January 26, 2024, 4:25pm UTC](https://www.trainerroad.com/forum/t/dazed-and-confused-by-4dp-full-frontal-test-results/90271 "2024-01-26T16:25:09Z")
TL;DR: Did 4DP Full Frontal test today in Wahoo SYSTM. Got confused and disappointed with the outcomes. Refusing to accept a reality check, and looking for a way to prove this test wrong. Hello my fellow FTP-obsessed ov… --- ## [AI FTP Detection overestimating](https://www.trainerroad.com/forum/t/ai-ftp-detection-overestimating/75986)
**Author:** [@ryanmrobinson86](https://www.trainerroad.com/forum/u/ryanmrobinson86)\ **Replies:** 112\ **Last updated:** [November 14, 2023, 10:25pm UTC](https://www.trainerroad.com/forum/t/ai-ftp-detection-overestimating/75986 "2023-11-14T22:25:18Z")
So, let me start by saying that I am very much on board with AI FTP detection and I think that using AI to track progress without needing demanding tests is great and TrainerRoad is doing great work. With that said howe… --- ## [Ramp Test vs 20 Minute FTP Test vs 8 Minute FTP Test](https://www.trainerroad.com/forum/t/ramp-test-vs-20-minute-ftp-test-vs-8-minute-ftp-test/9297)
**Author:** [@Gav](https://www.trainerroad.com/forum/u/Gav)\ **Replies:** 158\ **Last updated:** [October 20, 2023, 12:01pm UTC](https://www.trainerroad.com/forum/t/ramp-test-vs-20-minute-ftp-test-vs-8-minute-ftp-test/9297 "2023-10-20T12:01:28Z")
Do you find your Ftp results differ greatly when comparing these two tests or are the results coming out about the same??? --- ## [AI FTP Detection - Scheduling?](https://www.trainerroad.com/forum/t/ai-ftp-detection-scheduling/87275)
**Author:** [@Simon\_Guthrie](https://www.trainerroad.com/forum/u/Simon_Guthrie)\ **Replies:** 6\ **Last updated:** [October 5, 2023, 12:54pm UTC](https://www.trainerroad.com/forum/t/ai-ftp-detection-scheduling/87275 "2023-10-05T12:54:40Z")
I’ve been doing FTP tests for years - 20 minutes, 8 minutes, ramp tests - and it always made sense to do them after a rest week. Does it matter when, in a 4-week cycle say, we click through for a new AI FTP detection? I… --- ## [Advice on 20 Min FTP test result v.s. AI Detection](https://www.trainerroad.com/forum/t/advice-on-20-min-ftp-test-result-v-s-ai-detection/81097)
**Author:** [@rsusanto](https://www.trainerroad.com/forum/u/rsusanto)\ **Replies:** 10\ **Last updated:** [August 2, 2023, 8:14pm UTC](https://www.trainerroad.com/forum/t/advice-on-20-min-ftp-test-result-v-s-ai-detection/81097 "2023-08-02T20:14:38Z")
Fellow riders, I just did my first 20 minutes FTP test earlier today. Ever since I started using TR (since 2 years ago), I have been doing only ramp tests and started using the AI detection since the beta testing days. I… --- ## [INSCYD Test Protocol on smart trainer](https://www.trainerroad.com/forum/t/inscyd-test-protocol-on-smart-trainer/79160)
**Author:** [@CDM\_73](https://www.trainerroad.com/forum/u/CDM_73)\ **Replies:** 2\ **Last updated:** [December 29, 2022, 3:33pm UTC](https://www.trainerroad.com/forum/t/inscyd-test-protocol-on-smart-trainer/79160 "2022-12-29T15:33:33Z")
What “workouts” have people used to conduct the INSCYD test on a smart trainer? I’m not sure I could use Zwift unless its a dead flat route. Could you import a custom workout from TP? Any thoughts appreciated --- ## [Polarized training and suggested vs real FTP](https://www.trainerroad.com/forum/t/polarized-training-and-suggested-vs-real-ftp/78315)
**Author:** [@ZiDan](https://www.trainerroad.com/forum/u/ZiDan)\ **Replies:** 5\ **Last updated:** [December 6, 2022, 8:03pm UTC](https://www.trainerroad.com/forum/t/polarized-training-and-suggested-vs-real-ftp/78315 "2022-12-06T20:03:33Z")
Hello everybody! Although I am not new to using the TrainerRoad software, I am now opening my first topic related to testing the FTP vs the suggested FTP and I will try to explain why I am confused. A short history of … --- ## [Aero vs sitting up (FTP & training) & adaptive / predictive FTP](https://www.trainerroad.com/forum/t/aero-vs-sitting-up-ftp-training-adaptive-predictive-ftp/69485)
**Author:** [@odpaul7](https://www.trainerroad.com/forum/u/odpaul7)\ **Replies:** 4\ **Last updated:** [October 26, 2022, 12:44pm UTC](https://www.trainerroad.com/forum/t/aero-vs-sitting-up-ftp-training-adaptive-predictive-ftp/69485 "2022-10-26T12:44:07Z")
I know some of these questions have been beaten to death but I’ve read through several threads and this point hasn’t really been directly addressed and I couldn’t find any papers to support or refute my questions below. … --- ## [Performances improving but not FTP](https://www.trainerroad.com/forum/t/performances-improving-but-not-ftp/75792)
**Author:** [@Alessandro\_Colosimo](https://www.trainerroad.com/forum/u/Alessandro_Colosimo)\ **Replies:** 6\ **Last updated:** [September 5, 2022, 9:57pm UTC](https://www.trainerroad.com/forum/t/performances-improving-but-not-ftp/75792 "2022-09-05T21:57:30Z")
So I’ve done lots of riding this year. 9000km so far with lots of climbs. End of July was sitting at 288 ftp. In August had a great month of training, 2000km and 40.000 meters of elevation gain. I improved in all the usu… --- ## [FTP correct after Ramp test?](https://www.trainerroad.com/forum/t/ftp-correct-after-ramp-test/72713)
**Author:** [@Reevo](https://www.trainerroad.com/forum/u/Reevo)\ **Replies:** 11\ **Last updated:** [May 19, 2022, 9:52am UTC](https://www.trainerroad.com/forum/t/ftp-correct-after-ramp-test/72713 "2022-05-19T09:52:29Z")
Hi everyone, I’m new to cycling and have just got onboard with TR so sorry if this is a stupid question… I completed a ramp test last week which showed my FTP at 166. I completed the Goddard-4 (sweet spot) workout toda… --- ## [How often do you do it? (FTP Detection)](https://www.trainerroad.com/forum/t/how-often-do-you-do-it-ftp-detection/70607)
**Author:** [@ctaylor33](https://www.trainerroad.com/forum/u/ctaylor33)\ **Replies:** 33\ **Last updated:** [March 15, 2022, 8:37pm UTC](https://www.trainerroad.com/forum/t/how-often-do-you-do-it-ftp-detection/70607 "2022-03-15T20:37:12Z")
Hi everyone, I have become a little obsessed with the ftp estimator. I have used it twice in the last four weeks (can only be used every 14 days) and went up 11 watts each time. I accepted it both times and while my f… --- ## [What FTP should I use?](https://www.trainerroad.com/forum/t/what-ftp-should-i-use/69814)
**Author:** [@edwinandrew](https://www.trainerroad.com/forum/u/edwinandrew)\ **Replies:** 7\ **Last updated:** [February 21, 2022, 8:56pm UTC](https://www.trainerroad.com/forum/t/what-ftp-should-i-use/69814 "2022-02-21T20:56:38Z")
Prior to starting TrainerRoad I was on Zwift and just finished a program that ended with an FTP of 183. When I moved over to TR i didn’t update the FTP there and went straight into a ramp test (4 days after my zwift ramp… --- ## [Laurel before FTP Test?](https://www.trainerroad.com/forum/t/laurel-before-ftp-test/69701)
**Author:** [@sburrill](https://www.trainerroad.com/forum/u/sburrill)\ **Replies:** 1\ **Last updated:** [February 19, 2022, 2:48am UTC](https://www.trainerroad.com/forum/t/laurel-before-ftp-test/69701 "2022-02-19T02:48:20Z")
I always feel like going into the FTP test cold is wrong. Does anyone do a warmup like “Laurel” before starting? I’m 54 and it take these old muscles a good 20-30 minutes to warm up usually. I’ve always just done the r… --- ## [20min FTP Test Pacing Strategies](https://www.trainerroad.com/forum/t/20min-ftp-test-pacing-strategies/44951)
**Author:** [@AmirJamez](https://www.trainerroad.com/forum/u/AmirJamez)\ **Replies:** 31\ **Last updated:** [February 10, 2022, 7:19pm UTC](https://www.trainerroad.com/forum/t/20min-ftp-test-pacing-strategies/44951 "2022-02-10T19:19:28Z")
Original post in my Strava: Signup for free to see more about Amir. So I wanted to experiment with different pacing strategies for a 20min FTP test and see if I can come up with some customized rule of thumb for myself. … --- ## [Hate FTP testing](https://www.trainerroad.com/forum/t/hate-ftp-testing/68608)
**Author:** [@urnowsmoking](https://www.trainerroad.com/forum/u/urnowsmoking)\ **Replies:** 18\ **Last updated:** [February 9, 2022, 4:13pm UTC](https://www.trainerroad.com/forum/t/hate-ftp-testing/68608 "2022-02-09T16:13:03Z")
As i enter a rest week I look with dread that next Tuesday is another ramp test. When I first started training I loved doing all types of FTP testing. Now I just freaking hate them. I hate it more since I recently had sh… --- ## [Harsh Reality - You OVER test on FTPs (support group)](https://www.trainerroad.com/forum/t/harsh-reality-you-over-test-on-ftps-support-group/10342)
**Author:** [@MI-XC](https://www.trainerroad.com/forum/u/MI-XC)\ **Replies:** 216\ **Last updated:** [February 4, 2022, 6:33am UTC](https://www.trainerroad.com/forum/t/harsh-reality-you-over-test-on-ftps-support-group/10342 "2022-02-04T06:33:13Z")
WHO ELSE SUFFERS OR HAS SUFFERED WITH THIS CONDITION Thoughts that you MAY have a problem: Did I actually over achieve on the Ramp Test and reach a higher FTP than I can train with? No way, you can’t “overdo” the ram… --- ## [FTP Adjustment Question](https://www.trainerroad.com/forum/t/ftp-adjustment-question/67462)
**Author:** [@ctaylor33](https://www.trainerroad.com/forum/u/ctaylor33)\ **Replies:** 2\ **Last updated:** [January 8, 2022, 10:20pm UTC](https://www.trainerroad.com/forum/t/ftp-adjustment-question/67462 "2022-01-08T22:20:28Z")
Hi all. I started SSB Mid on 12/28/21. My workouts have felt pretty easy. I did threshold today and by the last interval, I had it up to 125%. Should I retest? Or let adaptive training take care of it? This is my s… --- ## [Why I failed at TrainerRoad (I think)](https://www.trainerroad.com/forum/t/why-i-failed-at-trainerroad-i-think/48511)
**Author:** [@Gurbe\_Willebrords](https://www.trainerroad.com/forum/u/Gurbe_Willebrords)\ **Replies:** 85\ **Last updated:** [January 6, 2022, 9:18pm UTC](https://www.trainerroad.com/forum/t/why-i-failed-at-trainerroad-i-think/48511 "2022-01-06T21:18:45Z")
Dear all, I hereby wish to share my experiences using TrainerRoad. My goal is to contribute something to this community. I would love to acquire more knowledge about my physical condition and training in general. First… --- ## [Frustrated with FTP](https://www.trainerroad.com/forum/t/frustrated-with-ftp/66178)
**Author:** [@jcdfnz](https://www.trainerroad.com/forum/u/jcdfnz)\ **Replies:** 76\ **Last updated:** [December 20, 2021, 10:28am UTC](https://www.trainerroad.com/forum/t/frustrated-with-ftp/66178 "2021-12-20T10:28:29Z")
Using TR for almost 5 month now，my FTP raised from 149→168→176→179，and today I did a new ramp test，ftp drops to 175，i feel frustrated. However when i ride outside，Garmin shows my FTP raised from 149→169→183，and a few da… --- ## [Tips for ftp test on rollers](https://www.trainerroad.com/forum/t/tips-for-ftp-test-on-rollers/23973)
**Author:** [@Hampstenfan](https://www.trainerroad.com/forum/u/Hampstenfan)\ **Replies:** 24\ **Last updated:** [December 11, 2021, 3:35pm UTC](https://www.trainerroad.com/forum/t/tips-for-ftp-test-on-rollers/23973 "2021-12-11T15:35:58Z")
Getting ready to do any FTP test, probably ramp, on rollers and a bit concerned about the final/high end efforts. While I’m decent on the rollers I’m not a no-hands/stand-up whiz. Wondering about whether I should use a… --- ## [8min FTP starting targets?](https://www.trainerroad.com/forum/t/8min-ftp-starting-targets/64709)
**Author:** [@ljuvlig-bawdy](https://www.trainerroad.com/forum/u/ljuvlig-bawdy)\ **Replies:** 7\ **Last updated:** [November 2, 2021, 8:22am UTC](https://www.trainerroad.com/forum/t/8min-ftp-starting-targets/64709 "2021-11-02T08:22:09Z")
Tomorrow I’ve got a 8-minute test booked in after 3 weeks off the bike and what potentially is low iron so aren’t expecting anything great. Historically I’ve performed poorly in ramp tests and set FTP manually up/down as… --- ## [FTP loss in the off-season: My experience](https://www.trainerroad.com/forum/t/ftp-loss-in-the-off-season-my-experience/9015)
**Author:** [@halfak](https://www.trainerroad.com/forum/u/halfak)\ **Replies:** 16\ **Last updated:** [September 6, 2021, 3:46pm UTC](https://www.trainerroad.com/forum/t/ftp-loss-in-the-off-season-my-experience/9015 "2021-09-06T15:46:38Z")
Hey folks. I just finished my first FTP test of base and noticed a 30 watt decline. That got me wondering what kind of decline is common. This is my first off-season since I started structured training. I fell from 3… [Next page](https://www.trainerroad.com/forum/tag/ftp-testing/59.md?match_all_tags=true&page=1&tags%5B%5D=ftp-testing)