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.
✓ Available in Zwift
More workouts like this