FTP TEST WORKOUTS
Two protocols, one number, and a hard half hour.
THE IDEA
An FTP test is a workout in its own right, with a specific warm-up and a specific way to pace it. Get either wrong and the number is meaningless.
Pick one protocol and keep using it, so your results are comparable over time.
Intensity: Maximal — that is the point
SESSIONS
| Session | Structure | Target |
|---|---|---|
| Ramp test | Start at 100W, +20W every minute to failure | FTP = best 1 min x 0.75 |
| 20 min test | 20 min warm-up, 5 min opener, 10 min easy, 20 min maximal | FTP = average x 0.95 |
| 2 x 8 min test | 2 x 8 min maximal, 10 min easy between | FTP = average x 0.90 |
| 60 min test | One hour at maximum sustainable pace | FTP = average x 1.00 |
HOW TO RIDE THEM WELL
- Two easy days beforehand, with one short opener effort the day before.
- Fuel properly and cool the room. Both are worth real watts.
- Same trainer, same bike, same time of day, every time.
- Abandon and retry later in the week if the warm-up feels awful.
FAQ
Which test should a beginner do?
The ramp test. It is shorter, nearly impossible to pace badly, and it fails you rather than the other way round.
How often should I test?
Every four to eight weeks, or after a significant break from riding.
KEEP READING
PUT IT INTO PRACTICE
LuftQuest is a free indoor cycling app: pair your power meter, pick a structured workout and let a very opinionated coach keep you honest.