FTP is most commonly estimated as 95% of your average power from a 20-minute all-out test, or taken directly from a 60-minute maximal effort. A proper warm-up and steady pacing are essential for an accurate result.
20-minute test protocol
Warm up 15–20 minutes with 3 × 1-minute openers. Ride 20 minutes as hard as you can sustain — not a sprint start. FTP ≈ 95% of average power.
Cool down 10 minutes. Repeat the test every 4–8 weeks during build phases.
Other FTP test methods
- 60-minute maximal effort: average power = FTP (gold standard but demanding).
- Ramp test: estimate FTP from the final stages (common on smart trainers).
- Strava or platform estimates: useful starting point, less precise than a field test.
Common mistakes
- Starting too hard and fading — pace evenly.
- Testing when fatigued or ill.
- Using indoor and outdoor FTP interchangeably without validation.
Using Vo2Max
Enter your FTP in Vo2Max fitness settings or sync from Strava — every workout intensity and TSS calculation updates automatically.
Related guides
Fundamentals
What Is FTP (Functional Threshold Power)?
FTP is the highest power you can sustain for about an hour. Learn how to test FTP, set training zones, and use FTP for structured cycling plans.Fundamentals
Cycling Training Zones Explained
Learn the 7 cycling power zones based on FTP — from active recovery to VO2 max. Includes zone percentages, workout examples, and how to distribute weekly training.Cycling
Sweet Spot Training for Cyclists
Sweet spot training (~88–93% FTP) builds threshold fitness efficiently. Workout examples, weekly dosage, and how to combine with endurance rides.Fundamentals
What Is Training Stress Score (TSS)?
Training Stress Score (TSS) quantifies workout load from duration and intensity. Learn how TSS works in cycling and running, and why coaches use weekly TSS targets.
Frequently asked questions
How often should I retest FTP?
Every 4–8 weeks during build, or when workouts feel consistently too easy or too hard.
Can I use heart rate instead of power?
Heart rate zones work but drift with heat, fatigue, and caffeine. Power is more consistent for cycling intensity.