Which FTP test to ride
The Ramp, 20-minute, 8-minute and Durability tests compared.
Find all tests on the FTP tab.
- Ramp Test (20 to 25 minutes): power steps up every minute until you can't hold it. FTP is 75% of your best 1-minute power. The shortest and easiest to pace, and the best choice if you're new to testing. It can overestimate FTP if you have a strong sprint.
- 20-Minute Test (about 65 minutes): a 5-minute hard effort to take the edge off, then 20 minutes at the highest even power you can hold. FTP is 95% of the 20-minute average. More accurate for most riders, but the hardest to pace.
- 8-Minute Test (about 55 minutes): two 8-minute maximal efforts with 10 minutes between. FTP is 90% of their average. A middle ground.
- Durability Test (about 2 hours): ride steadily until you've done 1,000 kJ of work, then an all-out 20 minutes. Your score is that 20-minute power as a share of your fresh 20-minute power: how well you hold power when tired.
In the 20-minute and 8-minute tests the trainer doesn't hold watts during the efforts; you pace them yourself. These tests also measure your threshold heart rate if you wear a heart rate monitor.
After a test, the result screen shows the new FTP and asks whether to use it.
Was this helpful?