What Is FTP in Cycling? Functional Threshold Power Explained
FTP is the number almost every indoor workout is built around. Here is what Functional Threshold Power means, why it matters, how it sets your zones and how riders raise…
Read More »FTP Test: Which Protocol to Choose and How to Do It
There is more than one way to test FTP. Here is how the 20-minute test, the ramp test, the 8-minute test and automatic estimates compare, and how to get an accurate number.
November 3, 2026 · 3 min read
An FTP test is a short, structured maximal effort used to estimate your Functional Threshold Power, the power you could hold for about an hour. (New to the term? Start with what is FTP in cycling.) The test you pick changes how it feels and, slightly, the number you get. What matters most is choosing one protocol and repeating it the same way each time.
The main FTP test protocols
| Protocol | Hard part | FTP estimate | Best for |
|---|---|---|---|
| 60-minute test | 60 min all-out | Average power | Experienced riders who pace well |
| 20-minute test | 20 min all-out | About 95% of average power | Most riders; the classic standard |
| 8-minute test | Two 8-min efforts | About 90% of the better effort | Riders who dislike long efforts |
| Ramp test | Rising steps to failure | Commonly about 75% of best 1-min power | Beginners and indoor riders; easy to pace |
| Automatic estimates | None | Calculated from hard rides | Tracking between formal tests |
20-minute test
A structured warm-up, a short hard effort to clear fresh legs, recovery, then 20 minutes as hard as you can sustain evenly. FTP is about 95% of the 20-minute average. It rewards good pacing and riders who are strong over long efforts. Our 20-minute FTP test has the full structure and workout files.
Ramp test
Power steps up every minute until you cannot hold it. There is nothing to pace, which makes it popular indoors and for first tests. Riders with a strong sprint or anaerobic capacity may get a slightly high estimate, and diesel-type riders a slightly low one. See our ramp test workout.
8-minute test
Two 8-minute maximal efforts separated by about 10 minutes of recovery. FTP is estimated at about 90% of the better effort. Shorter efforts are easier to face mentally but give a little more weight to VO2max ability.
Automatic estimates
Many apps and head units estimate FTP from your rides without a formal test. They are useful for spotting changes but depend on you riding hard enough to give them good data.
How to prepare
- Test on rested legs: an easy day or two beforehand.
- Eat normally and hydrate; do not test fasted.
- Use a fan: indoor heat can cost you watts.
- Calibrate or zero-offset your trainer or power meter.
- For a self-paced test, turn ERG mode off and use a fixed resistance or a steady gear.
Pacing tips
- Start the effort slightly below what you think you can hold and build in the second half.
- Look at average power, not every second's reading.
- Stay seated and keep cadence steady.
- For the ramp test, simply hold each step until you cannot; there is no strategy beyond that.
After the test
Update the FTP in your training app so workouts scale correctly, and use our FTP calculator to see your zones. Retest every 4 to 8 weeks with the same protocol.
Questions
What is an FTP test?
A structured maximal effort, usually 8 to 20 minutes or a ramp to failure, used to estimate the power you could sustain for about an hour.
Which FTP test is most accurate?
A well-paced 60-minute effort is the most direct, but few riders do it. For most, the best test is the one you repeat consistently in the same conditions.
Why is my ramp test FTP different from my 20-minute test?
The ramp test leans more on short-term power. Riders with a strong anaerobic capacity often score higher on it, steady endurance riders lower.
Should I use ERG mode for an FTP test?
For the ramp test, many apps use ERG to set each step. For a 20-minute or 8-minute test, turn ERG off and pace the effort yourself.
Sources
Keep reading
Power Zones & FTP