FTP Cycling Calculator

FTP Calculator

FTP Calculator

Test Protocols

Test Protocols

20-Minute FTP Test Protocol

Warm-up:

10 minutes easy spinning: Gradually increase your cadence and effort.

3 x 1-minute efforts: Ride at a high intensity (~100-110% of your estimated FTP) with 1-minute recovery between efforts.

5 minutes easy spinning: Recover and prepare mentally for the test.

The Test:

Start steadily: Begin the 20-minute test at a pace you believe you can sustain for the entire duration.

Maintain a consistent effort: Focus on maintaining a steady power output. Avoid starting too hard and fading.

Monitor your metrics: Keep an eye on your power and heart rate, but don't let them dictate your effort entirely. Go by feel as well.

Finish strong: In the final few minutes, if you have the energy, try to increase your effort slightly.

Cool-down:

10 minutes easy spinning: Gradually reduce your effort and allow your body to recover.

Ramp Test Protocol

Warm-up:

10 minutes easy spinning: Gradually increase your cadence and effort.

3 x 1-minute efforts: Ride at a high intensity (~100-110% of your estimated FTP) with 1-minute recovery between efforts.

5 minutes easy spinning: Recover and prepare mentally for the test.

The Test:

Start at a low intensity: Begin at a manageable power level (~50% of your estimated FTP).

Incrementally increase power: Increase the power output in small, regular increments (e.g., 20-30 watts every minute).

Continue until failure: Ride until you reach a point where you cannot maintain the power output for the full minute.

Monitor your metrics: Focus on maintaining smooth pedaling and breathing. Keep an eye on your power and heart rate.

Cool-down:

10 minutes easy spinning: Gradually reduce your effort and allow your body to recover.