Workout overview

Duration: 45m

Stress points: 42

Zone distribution

Z1: 15m

Z2: 4m

Z3: 20m

Z4: -

Z5: 3m

Z6: 2m

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

Author: Zwift

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.

Download workoutMore workouts like this

FAQ: How to use custom workouts in Zwift?

  • 1. Tuesday - FTP Test (shorter)

    45m | 42 SP

  • 2. Wednesday - T: 3x10 @65-75 RPM

    1h 5m | 51 SP

  • 3. Thursday - SST: 4x6

    1h | 56 SP

  • 4. Saturday - SST/OU: Red Unicorn (1' + 30")

    1h 30m | 85 SP

  • 5. Sunday - SST: Pedaling Efficiency Drills + 10 Minute Pyramid

    1h 30m | 77 SP

Similar workouts

  • Day 4 - FTP Test (short)

    45m | 42 SP

  • Day 3 - FTP Test (short)

    45m | 42 SP

  • Day 4 - FTP Test (short)

    45m | 42 SP

  • Day 4 - FTP Test (short)

    45m | 42 SP

  • FTP Test (shorter)

    45m | 42 SP

  • Shark Week Workout - GPLama

    34m | 45 SP

  • 1. Zwift Academy FTP Test

    1h 7m | 51 SP

  • Day 5 - Neuromuscular Power #1

    1h 3m | 64 SP

  • Day 5 - Neuromuscular Power #1

    1h 3m | 64 SP

  • Day 2 - Strength

    1h 9m | 45 SP

  • FRNKLN - January 26

    30m | 33 SP

  • Day 5 - CrissCross Crushers

    1h 5m | 90 SP