Test · 1 h 5 min
FTP Test
20 min all-out
Structured warm-up with an opener, then a 20-minute all-out effort in free-ride mode (ERG off — you control the power with your gears). FTP = 95% of the 20-minute average. Pace evenly: start at your current FTP and build.
- Duration
- 1 h 5 min
- Training stress
- 76 TSS
- Intensity factor
- 0.84
- Work at 250 W FTP
- 714 kJ
- Carbs burned, est.
- 130 g/h
Stress and work are estimates for riding exactly on target. Watts and carbohydrate use scale with your FTP; the carb figure assumes a 250 W FTP.
The workout, step by step
- 10 min ramp 45% → 65% FTP
- 3 ×
- 1 min at 105% FTP · 100 rpm
- 1 min at 50% FTP
- 4 min at 55% FTP
- Opener5 min at 105% FTP
- 10 min at 50% FTP
- 20-min all-out20 min all-out, ERG off
- Cool-down10 min ramp 60% → 40% FTP
Why ride it
A ramp test, a classic 20-minute FTP test, and a durability test that compares fatigued 20-minute power after two hours of riding against your fresh FTP.
Read more: How to measure cycling durability.
Use the .zwo file
The download is a standard Zwift workout file with targets as a percentage of FTP, so it scales to you.
- MeepMeep: no download needed. Open it in the app, pair your trainer and ride in ERG.
- Zwift: put the file in
Documents/Zwift/Workouts/<your Zwift ID>, then find it under Custom Workouts. - TrainerDay, intervals.icu and others: import the .zwo into your workout library.
More cycling fitness tests
Ride it with ERG, fueling prompts and stand-up reminders.
MeepMeep is free and runs in Chrome or Edge. No account; your rides stay on your device.
Ride this workout