20min from 30 to 70% FTP20sec @ 90% FTP20sec @ 110% FTP20sec @ 130% FTP20sec @ 90% FTP20sec @ 110% FTP20sec @ 130% FTP20sec @ 90% FTP20sec @ 110% FTP20sec @ 130% FTP5min @ 60% FTP5min @ 110% FTP10min @ 60% FTP20min free ride10min from 70 to 30% FTP
Workout overview

Duration: 1h 13m

Stress points: 70

Zone distribution

Z1: 22m

Z2: 23m

Z3: 21m

Z4: -

Z5: 6m

Z6: 1m

31%
31%
29%
0%
8%
1%

The standard FTP test starts off with a long easy warmup, a few ramps, and a 5 minute effort to get the legs pumping. After that it's time to give it your all - and go as hard as you can for 20 solid minutes. Pace yourself and try to go as hard as you can sustain for the entire 20 minutes - you will be scored on the final 20 minute segment.

Upon saving your ride, you will be notified if your FTP improved.

✓ Available in Zwift More workouts like this

  • Day 1 - Progressive 11's #2

    1h 1m | 70 SP

  • Day 2 - Endurance

    1h | 64 SP

  • Day 3 - 10min Best effort!

    55m | 50 SP

  • Day 4 - Sub-threshold XX #2

    48m | 64 SP

  • Day 5 - Endurance

    1h | 64 SP

  • Day 6 - Rest Day

    - | 0 SP

  • Day 7 - FTP Test

    1h 13m | 70 SP

Similar workouts

  • 7. FTP Test

    1h 13m | 70 SP

  • Session 2: Test Day Ride

    1h 13m | 70 SP

  • Session 20: Test Day Ride

    1h 13m | 70 SP

  • 3. FTP Test (20 min)

    58m | 62 SP

  • FTP Test

    1h 13m | 70 SP

  • Club Relays Madness

    1h | 70 SP

  • 1. Step-Down Intervals

    50m | 62 SP

  • 1. Step-Down Intervals

    50m | 62 SP

  • 2. TUE: FTP Test (20 min)

    51m | 57 SP

  • 2. TUE: FTP Test (20 min)

    51m | 57 SP

  • FTP Test

    1h 13m | 67 SP

  • SZRGWO 07.3

    56m | 79 SP