Your functional threshold power, also known as FTP, is the average number of watts you can sustain for an hour. It’s a good indicator of your overall fitness, and a great way to determine the intensity of your workouts to come. To learn your stats, you have to take an FTP test, and when it’s time to conquer that, you want to make sure you're primed and ready to go.
To help you do just that, we tapped a few cycling experts to share their best FTP testing tips so you can calm your nerves and perform your best.
9 Strategies for Conquering Your FTP Test
1. Identify a FTP Test
If you’re not familiar with FTP testing, there are a few different ways you can determine this metric. For example, you can take a timed test, ranging from eight minutes up to a full hour. You can also do a ramp test, which requires an indoor trainer and makes gradual increases in power about every minute.
The 60-minute FTP test has long been the golden standard, but it’s much harder to complete in comparison to shorter versions of the test like a beginner friendly 20-minute test, says Frank Overton, founder of FasCat Coaching. “The beauty of a 20-minute test is, you can do it indoors, you can do it outdoors, and it's repeatable,” says Overton. In comparison to an eight-minute test, the 20-minute test is also a more accurate way to determine FTP, he adds.
Cycling platforms like Wahoo, Peloton, Zwift, and FasCat offer different versions of the FTP test, so it’s easily accessible and there are plenty of options to choose from. For example, Zwift offers four different options: two 20-minute tests and two ramp tests. Wahoo offers a 60-minute test called the Full Frontal, which will measure your FTP and help you understand your capabilities across a range of efforts including your neuromuscular power, maximum aerobic power, and more.
Above all else, Denis Morton, NASM-certified personal trainer, certified cycling coach, and Peloton cycling instructor recommends you find a test and stick with it for future testing. Your results can vary depending on the test you take because each test calculates this number differently, Morton says.
For example, a typical 20-minute test calculates FTP by taking the average watts sustained on the ride and then multiplying that number by 95 percent, while a ramp test may only multiply the average watts sustained by 75 percent. So if you start with a 20-minute test, then switch to a ramp test, your numbers may be different and it’s more difficult to determine your progress (which is the point of tracking FTP in the first place!).
2. Nail Down Your Pacing Approach
The whole purpose of the test is to go as hard as you can, but you’ll want to be strategic about how you pace your effort to get the best results.
“Pacing efforts require practice,” says Mac Cassin, principal sports scientist at Wahoo Fitness. For example, when taking a 60-minute FTP test, you should get to the halfway point and think “I can just about hold onto this effort.” You don’t want to get to the final 60 seconds and realize you have a lot left in the tank, he says. This is why Cassin recommends you start off conservatively and gradually build up to a harder pace.
For the 20-minute test, Morton recommends you ride conservatively at a five out of 10 effort during the first half and then crank it up to about a seven out of 10 for the next five minutes. During the last five minutes of the test, turn it up a little every minute, leaving the last 60 to 90 seconds to really empty the tank (or go all out), he adds. This way you can avoid sparkle and fade.
Don’t try to game the test to get an elevated FTP, either, says Morton. Doing so will only work to your disadvantage, because you have to push your body to meet unrealistic outputs for the duration of your next training block.
3. Map Out Your Route
It’s better to test outdoors because the time passes by quicker and there’s wind in your face, says Overton. Before you head outside, make sure you choose a safe road that avoids stop lights, intersections, and downhills that last more than 20 seconds. If you’re interested in the 20-minute test, then Overton recommends finding a climb that will take at least 20 minutes to crest. For those who want to take the 60-minute test, feel free to ride rolling hills that last no more than 30 seconds, he says.
4. Check Your Equipment
As you would before any ride, check your equipment beforehand so you don’t run into any hiccups midride, says Nick Kalkounis, Zwift’s principal product manager.
Whether you’re riding indoors or outdoors, you want to make sure all your gears are shifting properly, and you don’t hear any unusual noises like squeaking, clicking, grinding, knocking, humming, or excessive vibration. If so, this can indicate inadequate lubrication, loose or misaligned parts, wear and tear, or electrical issues, says Kalkounis. Also, make sure your bike is properly mounted to the trainer if you’re riding indoors, he adds.
Before you head outdoors, check everything from tire pressure to gears, says Overton. If you are using a power meter, calibrate it per the manufacturer’s instructions and verify that your bike computer connects to your power meter and will record the data, he adds.
5. Fuel Up and Hydrate
You’re going to do a hard effort for an extended period of time, so you want to have the energy to perform. That means having enough to eat. Morton recommends sticking to the carb-rich foods you normally eat, like pasta, rice, quinoa, or bread at least three hours beforehand so the food can be well digested and available as fuel during the test.
In terms of hydration, consider it a longterm game. “Don’t really plan on drinking much if any at all during the 20-minute test, but do plan on being hydrated before the test,” says Overton. To achieve this, aim to drink one ounce of water per pound of bodyweight per day, and drink according thirst and sweat levels after, he adds.
6. Get Hyped Up
Get prepared both physically and mentally for your test. That means doing whatever it takes to get into a positive frame of mind. To do this, Morton recommends dedicating five to 10 minutes to meditation before you hop on the saddle. “Meditation before the test can help center you, calm any anxiety you might be feeling, and provide an excellent opportunity to visualize the flow of the whole process,” says Morton.
Also, remember to talk nicely to yourself. A study published Psychophysiology suggests negative self-talk can alter breathing, rate of perceived exertion, and cortisol levels, which can effect your performance and ultimately your test results.
Lastly, crank up the tunes before and during the test if you’re riding indoors to help boost your morale. Research shows listening to music while you exercise can reduce your rate of perceived exertion, increase enjoyment, enhance performance, and even make you want to exercise longer.
7. Have Your Essentials on Hand
When riding indoors Kalkounis recommends having a fan, iced water, and a towel handy. “Any sort of cooling will help reduce your heart rate and that will help you to go a little bit harder,” he says.
When riding outdoors, simplicity is key, so the most you’ll need is a water bottle, says Overton.
8. Don’t Get Wrapped Up in the Numbers
The goal of the FTP test is to establish training zones going forward but it isn’t the end all be all.
“When your numbers go up that is absolutely a cause for celebration, but having stagnant numbers, or seeing your numbers drop is not a reason to feel bad or overly critical of yourself,” says Cassin. “As long as you can say you really did give your all during the test, you can hold your head high.”
9. Don’t Be Afraid to Reschedule
It’s important to determine your FTP, but that doesn’t mean you can’t reschedule your test if need be. Obviously if you’re injured, you should reschedule for a later day. Also, if you failed to get a full night’s sleep beforehand, you might want to consider pushing it back, says Morton.
You want to feel good and energized before jumping into the test. So avoid taking an FTP test the day after a hard workout or a really stressful day, says Kalkounis.
Monique LeBrun joined the editorial staff in October 2021 as the associate health and fitness editor. She has a master’s degree in journalism and has previously worked for ABC news and Scholastic. She is an avid runner who loves spending time outside.
