FTP stands for Functional Threshold Power, which is an important number to know on Zwift. This collection features workouts that will help you find yours!
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Duration: 53m 30s
Stress points: 84
Z1: 10m
Z2: 3m
Z3: 22m
Z4: -
Z5: 12m
Z6: 7m
This Elite Racing Verification Test is used as part of the the Pre-verification process of riders for elite racing on Zwift. The test includes 5 efforts. 2min, 4min, 12min and two 15sec sprints. Do not use ERG mode during the test.
Duration: 43m
Z1: -
Z2: 10m
Z3: 5m
Z4: 1m
Z5: -
Z6: 27m
How much can you handle? It's time to find out. The Ramp Test will ramp up the power in 20-watt increments every minute until you simply cannot keep going. This test is designed to quickly identify the upper limit of your aerobic capacity and estimate your FTP (functional threshold power). The ramp portion will ideally take 5–20 minutes to complete. It should easy at first, but then get very hard very fast. Stay seated, keep a steady cadence, and keep ramping up until you simply cannot continue.
Note that this test is designed for more experienced and/or heavier riders. For small riders or beginners, try the Ramp Test Lite, which uses a more gradual power ramp to achieve the same results.
Duration: 39m
Z1: 1m
Z2: 12m
Z3: 9m
Z4: 2m
Z5: 1m
Z6: 14m
"Want to test your limits? The Ramp Test Lite is for you. This test version of the Ramp Test ramps up the power every minute until you find your breaking point. It's designed to quickly identify the upper limit of your aerobic capacity and estimate your FTP (functional threshold power). The ramp portion will ideally take 3-5 minutes to complete. It should feel easy at first, but then get very hard very fast. Stay seated, keep a steady cadence, and keep ramping up until you simply can't go any longer.
Note that this test is designed for lighter riders or beginners. For more experienced and/or heavier riders, try the Ramp Test, which starts at a higher wattage and uses larger increments to cover a higher range on the power spectrum."
Duration: 45m
Stress points: 48
Z1: 18m
Z2: 1m
Z3: 20m
Z4: -
Z5: 3m
Z6: 2m
Ever wondered what ""FTP"" means? It stands for ""functional threshold power,"" and it's the maximum wattage you can sustain. This workout will (literally) test your legs, and give you an accurate FTP number. You can use that number to structure all the rest of the workouts and re-test anytime to measure your progress.
Word to the wise: An FTP test is no walk in the park. Come in rested and prepare your food and hydration well in advance. Don't go out too hard; you'll have to hold this power for 20 minutes. And bring lots of towels!