FTP Tests

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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5min free ride1min @ 85rpm, 100W1min @ 85rpm, 120W1min @ 85rpm, 140W1min @ 85rpm, 160W1min @ 85rpm, 180W1min @ 85rpm, 200W1min @ 85rpm, 220W1min @ 85rpm, 240W1min @ 85rpm, 260W1min @ 85rpm, 280W1min @ 85rpm, 300W1min @ 85rpm, 320W1min @ 85rpm, 340W1min @ 85rpm, 360W1min @ 85rpm, 380W1min @ 85rpm, 400W1min @ 85rpm, 420W1min @ 85rpm, 440W1min @ 85rpm, 460W1min @ 85rpm, 480W1min @ 85rpm, 500W1min @ 85rpm, 520W1min @ 85rpm, 540W1min @ 85rpm, 560W1min @ 85rpm, 580W1min @ 85rpm, 600W1min @ 85rpm, 620W1min @ 85rpm, 640W10min from 75 to 70W
Workout overview

Duration: 43m

Zone distribution

Z1: -

Z2: 10m

Z3: 5m

Z4: 1m

Z5: -

Z6: 27m

0%
23%
12%
2%
0%
63%

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.

✓ Available in Zwift View workout More workouts like this

8min free ride1min @ 85rpm, 50W1min @ 85rpm, 60W1min @ 85rpm, 70W1min @ 85rpm, 80W1min @ 85rpm, 90W1min @ 85rpm, 100W1min @ 85rpm, 110W1min @ 85rpm, 120W1min @ 85rpm, 130W1min @ 85rpm, 140W1min @ 85rpm, 150W1min @ 85rpm, 160W1min @ 85rpm, 170W1min @ 85rpm, 180W1min @ 85rpm, 190W1min @ 85rpm, 200W1min @ 85rpm, 210W1min @ 85rpm, 220W1min @ 85rpm, 230W1min @ 85rpm, 240W1min @ 85rpm, 250W10min from 75 to 70W
Workout overview

Duration: 39m

Zone distribution

Z1: 1m

Z2: 12m

Z3: 9m

Z4: 2m

Z5: 1m

Z6: 14m

3%
31%
23%
5%
3%
36%

"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."

✓ Available in Zwift View workout More workouts like this

5min from 30 to 70% FTP20sec @ 80% FTP20sec @ 100% FTP20sec @ 120% FTP3min @ 50% FTP3min @ 110% FTP2min @ 120% FTP6min @ 50% FTP20min free ride target 110% FTP5min from 50 to 30% FTP
Workout overview

Duration: 45m

Stress points: 48

Zone distribution

Z1: 18m

Z2: 1m

Z3: 20m

Z4: -

Z5: 3m

Z6: 2m

39%
3%
45%
1%
7%
5%

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!

✓ Available in Zwift View workout More workouts like this

10min from 28 to 81% FTP1min free ride target 160% FTP4min free ride target 60% FTP4min free ride target 130% FTP7min free ride target 60% FTP7min free ride target 125% FTP12min free ride target 60% FTP12min free ride target 115% FTP4min free ride target 60% FTP15sec free ride target 300% FTP4min free ride target 60% FTP15sec free ride target 300% FTP6min 30sec from 45 to 12% FTP
Workout overview

Duration: 1h 12m

Stress points: 70

Zone distribution

Z1: 13m

Z2: 3m

Z3: 56m

Z4: -

Z5: -

Z6: -

17%
4%
78%
0%
0%
0%

Effort durations: 1min, 4min, 7min, 12min, 15sec, 15sec

✓ Available in Zwift View workout More workouts like this