FTP Tests


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Workout overview

Duration: 1h 13m

Stress points: 70

Zone distribution

Z1: 23m

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.

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Workout overview

Duration: 45m

Stress points: 49

Zone distribution

Z1: 15m

Z2: 4m

Z3: 20m

Z4: -

Z5: 3m

Z6: 2m

33%
9%
45%
0%
7%
5%

The short variation of the standard FTP test starts off with a short warmup, a quick leg opening ramp, and a 5 minute hard effort to get the legs pumping. After a brief rest 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 View workout More workouts like this

Workout overview

Duration: 43m

Stress points: 1172

Zone distribution

Z1: -

Z2: 10m

Z3: 5m

Z4: 1m

Z5: -

Z6: 27m

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

This variation of the Ramp Test is designed for more experienced and larger riders. If you're below 60kg/132lbs or are just newer to cycling, you might prefer the Ramp Test Lite. You can find it in the same folder as this version.

A ramp test is designed to estimate your FTP. It uses a relatively short progressive build of one minute steps to quickly identify the upper limit of your aerobic capacity. The ramp portion of the test should, ideally, take about 5-20 minutes to complete. It should start out feeling extremely easy. And then, rather suddenly, it will get much, much harder. It is at that point - when the difficulty really shifts - that you need to dig in. From there, you should max out within 3-5 minutes. This is a maximal effort until exhaustion. You are trying to record your absolute best one minute power. So keep pedaling until you simply cannot go any further. At that point, stop pedaling and the test will automatically end and will shift to a nice long cooldown.

This is a seated test with a focus on smoothness and consistency. Focus on keeping a good position on the bike with a nice steady cadence of ideally over 80-95rpm. Expect your cadence to fall a bit near the end of the test; that is normal. Just don't let yourself get bogged down and mashing. The focus here is on aerobic power. Good luck!

✓ Available in Zwift View workout More workouts like this

Workout overview

Duration: 39m

Stress points: 154

Zone distribution

Z1: 1m

Z2: 12m

Z3: 9m

Z4: 2m

Z5: 1m

Z6: 14m

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

The Ramp Test Lite variation is designed for less experienced and smaller riders. If you're below 60kg/132lbs or are just newer to cycling, this is the test for you! If you're a larger or more experienced rider, you might prefer the Ramp Test that you'll find in this same folder.

A ramp test is designed to estimate your FTP. It uses a relatively short progressive build of one minute steps to quickly identify the upper limit of your aerobic capacity. The ramp portion of the test should, ideally, take about 5-20 minutes to complete. It should start out feeling extremely easy. And then, rather suddenly, it will get much, much harder. It is at that point - when the difficulty really shifts - that you need to dig in. From there, you should max out within 3-5 minutes. This is a maximal effort until exhaustion. You are trying to record your absolute best one minute power. So keep pedaling until you simply cannot go any further. At that point, stop pedaling and the test will automatically end and will shift to a nice long cooldown.

This is a seated test with a focus on smoothness and consistency. Focus on keeping a good position on the bike with a nice steady cadence of ideally over 80-95rpm. Expect your cadence to fall a bit near the end of the test; that is normal. Just don't let yourself get bogged down and mashing. The focus here is on aerobic power. Good luck!

✓ Available in Zwift View workout More workouts like this