20min from <span
data-value="30.449998" data-unit="relpow">30</span> to <span
data-value="70.449996" data-unit="relpow">70</span>% FTP 20sec @ <span
data-value="89.999998" data-unit="relpow">90</span>% FTP 20sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP 20sec @ <span
data-value="89.999998" data-unit="relpow">90</span>% FTP 20sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 20sec @ <span
data-value="130.45" data-unit="relpow">130</span>% FTP 20sec @ <span
data-value="89.999998" data-unit="relpow">90</span>% FTP 20sec @ <span
data-value="110" data-unit="relpow">110</span>% FTP 20sec @ <span
data-value="130" data-unit="relpow">130</span>% FTP 5min @ <span
data-value="60.000002" data-unit="relpow">60</span>% FTP 5min @ <span
data-value="110" data-unit="relpow">110</span>% FTP 10min @ <span
data-value="60.000002" data-unit="relpow">60</span>% FTP 20min free ride 10min from <span
data-value="69.999999" data-unit="relpow">70</span> to <span
data-value="30.000001" data-unit="relpow">30</span>% FTP Workout overview Duration: 1h 13m
Stress points: 70
Zone distribution Z1: 22m
Z2: 23m
Z3: 21m
Z4: -
Z5: 6m
Z6: 1m
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.
No longer available in Zwift*
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*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift? .