Workouts / FTP test
FTP test
FTP Test – 20 Minute
Classic 20-minute FTP test protocol with long warmup and a few priming efforts, following current best practice.
Duration1:09:00
TSS60
IF0.72
Blocks6
Time1:09:00
TSS60
IF0.72
Profile
Targets in % FTP
100%50%0%
0:0034:301:09:00
Z1 67% · 46 minZ4 29% · 20 minZ5 4% · 3 min
Intervals
6 blocksZ1
Warm-upGradual warmup with a few short efforts.
20:0055%Repeat 3×
Z5
IntervalShort opener.
1:00110%Z1
Recovery
2:0055%Z1
Recovery
5:0055%Z4
IntervalAll-out 20-minute effort; pace evenly.
20:00100%Z1
Cool-down
15:0045%What it trains
Threshold work improves sustainable power near FTP and helps riders hold pace longer in time trials, breakaways, and long climbs.