20min from 30 to 70% FTP20sec @ 90% FTP20sec @ 110% FTP20sec @ 130% FTP20sec @ 90% FTP20sec @ 110% FTP20sec @ 130% FTP20sec @ 90% FTP20sec @ 110% FTP20sec @ 130% FTP5min @ 60% FTP5min @ 110% FTP10min @ 60% FTP20min free ride10min from 70 to 30% FTP
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.

No longer available in Zwift* More workouts like this

*From Zwift 1.49 (early October 2023), Zwift has decided to reorganize its workout library into new collections. Use More workouts like this to find identical workouts in new workout collections or training plans in Zwift. Workouts that are no longer available in Zwift can be downloaded from the official Zwift forum. See more info here: FAQ: How do I obtain and use old Zwift workouts that are no longer available in Zwift?.

  • Session 19: Pre-Test Day Ride

    1h 35m | 60 SP

  • Session 20: Test Day Ride

    1h 13m | 70 SP

  • Session 21: Over Under Session

    1h 10m | 85 SP

  • Session 22: Extended Over Unders

    1h 17m | 103 SP

  • Session 23: Extra-Extended OUs

    1h 29m | 126 SP

  • Session 24: Threshold Pulling

    1h 23m | 90 SP

  • Session 25: Attack Simulation

    1h 10m | 77 SP

  • Session 26: Capacity Pyramids

    1h 39m | 116 SP

  • Session 27: MAP 30/30

    1h 25m | 115 SP

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