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FTP Test - Functional Threshold Power Test
What is the FTP Test?
The FTP test (Functional Threshold Power Test) is the most practical and widely used method for determining individual performance in cycling. FTP stands for Functional Threshold Power and refers to the maximum power in watts that an athlete can theoretically maintain consistently over 60 minutes.
The FTP value forms the basis for precise, watt-based training control and enables exact definition of individual training zones. Unlike heart rate-based methods, watt measurement responds immediately to performance changes and is not influenced by external factors such as daily form, caffeine, or stress.
Why is the FTP Test so Important?
Precise Training Control
The FTP value enables exact definition of individual training zones. Instead of working with general heart rate guidelines, training is oriented to actual mechanical power. This leads to optimally dosed training stimuli and prevents over- or under-loading.
Objective Performance Measurement
The FTP test provides an objective, reproducible performance value. Unlike subjective sensations or fluctuating heart rate values, the measured wattage is a hard fact. This enables precise progress monitoring and clearly documents performance improvements.
Comparability and Benchmarking
FTP values are standardized and enable comparisons between different athletes as well as classification of one's own performance. The ratio of FTP to body weight (W/kg) is a meaningful performance indicator, especially for climbers.
Motivation Through Measurable Progress
Regular FTP tests document training progress objectively. Every watt increase is visible and motivating. The clear numerical language makes successes tangible and shows whether training measures are working.
FTP Test Methods Compared
The 20-Minute FTP Test - Detailed Guide
The 20-minute test has established itself as the optimal compromise between feasibility and accuracy. It is short enough to be maximally sustainable and long enough to provide meaningful results.
Prerequisites for the Test
Before performing an FTP test, certain conditions must be met:
Equipment:
- Power meter (crank, pedal, or hub power meter)
- Calibrated measuring device (perform zero offset!)
- Indoor trainer or quiet, flat test route
- Heart rate monitor (optional, but recommended)
- Bike computer or training app for live data
Physical Prerequisites:
- Complete recovery (48-72 hours after last hard session)
- Well-rested state
- No cold or illness
- Normal nutrition in the days before the test
Test Protocol Step by Step
Phase 1: Warm-up (15 minutes)
- Start at low intensity (50-60% of estimated FTP)
- Gradually increase power
- After 10 minutes briefly test preferred cadence
- Last 5 minutes at medium intensity (70-75% FTP)
Phase 2: Activation (5 intervals of 1 minute each)
- 5 one-minute efforts with increasing intensity
- Interval 1: 90% FTP, Interval 2: 100% FTP, Interval 3: 110% FTP, Interval 4: 120% FTP, Interval 5: Maximum
- Between intervals, 1 minute easy pedaling each
- This phase fully activates the anaerobic systems
Phase 3: Recovery (5 minutes)
- Very easy pedaling at 40-50% FTP
- Normalize breathing
- Mentally prepare for the main test
- Position water bottle within reach
Phase 4: 20-Minute Maximum Test
- Start from the first meter with maximum power that can be maintained for 20 minutes
- Pacing is crucial: the first half should be controlled, the second half maximum
- Maintain constant cadence (80-100 RPM depending on preference)
- Mentally divide into 5-minute blocks
- Last 5 minutes: give everything that is still possible
Phase 5: Cool-Down (10 minutes)
- Very easy cool-down at minimal intensity
- Break down lactate and normalize circulation
- Stretch after dismounting
Phase 6: Analysis
- Determine average power of the 20 minutes
- Subtract 5%: FTP = Average watts × 0.95
- Example: 280 watts average → FTP = 266 watts
The Ramp Test as an Alternative
The ramp test is a less stressful alternative to the 20-minute test. It is particularly suitable for beginners, after injuries, or during intensive training phases.
Ramp Test Execution
- Start at very low intensity (100 watts)
- Increase by 20 watts every 60 seconds
- Ride until absolute exhaustion
- The maximum 1-minute power is determined
- FTP = Maximum power × 0.75
Advantages and Disadvantages
Advantages:
- Shorter total duration
- Less mentally demanding
- Lower recovery time required
Disadvantages:
- Slightly less precise than 20-minute test
- Requires good pacing during increases
- May underestimate FTP in very endurance-oriented athletes
FTP-Based Training Zones
Based on the determined FTP value, individual training zones are defined. These zones form the foundation for structured training.
Watt/kg Ratio - The Decisive Performance Indicator
Absolute FTP in watts is important, but for actual performance on the road, the ratio to body mass counts. Especially when climbing, watts per kilogram of body weight is the decisive factor.
Performance Classes by W/kg
Calculation: FTP in watts ÷ Body weight in kg = W/kg
Example: 280 watts FTP at 70 kg body weight = 4.0 W/kg
Common FTP Test Mistakes
Mistake 1: Insufficient Recovery
The most common mistake is performing the test without adequate recovery. After hard training sessions or competitions, at least 48-72 hours of regeneration should be planned. Fatigue significantly distorts the result downward.
Mistake 2: Wrong Pacing
Many athletes start too fast and break down massively in the second half. The goal is the highest possible average power over 20 minutes. A too ambitious start leads to premature exhaustion and distorts the result.
Mistake 3: Insufficient Warm-up
Without proper warm-up, the systems are not fully activated. The warm-up program including activation intervals is essential for a valid test result.
Mistake 4: Different Test Conditions
Tests should take place under as identical conditions as possible. Indoor vs. outdoor, different times of day, different nutrition - all of this influences the result and makes comparisons impossible.
Mistake 5: Missing Calibration
Power meters must be calibrated before each test (zero offset). A non-calibrated measuring device delivers distorted values that are not comparable.
Indoor vs. Outdoor FTP Test
Indoor Test on Trainer
Advantages:
- Perfectly controlled conditions
- No interruptions from traffic or traffic lights
- Constant power without influence of wind or gradient
- Can be performed year-round
- Higher reproducibility
Disadvantages:
- Higher perceived exertion due to lack of cooling
- Monotony can be mentally stressful
- Indoor FTP is often 5-10% higher than outdoor FTP
- Less realistic for actual race situations
Outdoor Test on Road
Advantages:
- More realistic conditions
- Better cooling from wind
- Mentally less monotonous
- More direct transferability to competitions
Disadvantages:
- Traffic and traffic lights can interrupt test
- Wind and gradient influence result
- Weather dependent
- More difficult to reproduce
Test Timing and Frequency
Pre-Season
A comprehensive FTP test at the beginning of winter preparation provides the baseline value for the coming season. This baseline test shows where you stand after the transition phase.
Training Blocks
After each 8-12 week training block, another test should take place. This documents training progress and enables adjustments to training zones.
Competition Phase
During intensive competition phases, complete FTP tests are of little use, as they create additional stress. During this time, competition results and training data are sufficient for assessment.
Transition Phase
After the season, a final test can document overall development. However, this is optional, as maximum loads are not required during the recovery phase.
From FTP to Training Planning
The FTP value alone does not bring performance gains. Only consistent use for training control unleashes its full potential. Based on the determined zones, a structured training plan is created.
Base Training (Zone 2)
The foundation of every pre-season is extensive training in Zone 2. These sessions improve aerobic capacity, increase mitochondrial density, and optimize fat metabolism. 70-80% of training volume should take place in this range.
Threshold Training (Zone 4)
Threshold training at and just above FTP is the key to improving it. Intervals of 2x20 minutes, 3x15 minutes, or 4x10 minutes at 95-105% FTP specifically train threshold power.
VO2max Intervals (Zone 5)
High-intensity intervals at 106-120% FTP improve maximum oxygen uptake. Classic formats are 5x5 minutes or 8x3 minutes with corresponding recovery breaks.
Progression and Adjustment
With increasing FTP, the absolute watt values for training zones must be regularly updated. This ensures that training stimuli remain optimally dosed.
Checklist: Optimal FTP Test Preparation
✓ 72 hours before:
- Complete last intensive training session
- Ensure adequate sleep
- Maintain normal nutrition
- Avoid alcohol
✓ 24 hours before:
- Only light load (recovery ride)
- Refill carbohydrate stores
- At least 2-3 liters of fluid
- Go to bed early
✓ On test day:
- 2-3 hours before test: carbohydrate-rich meal
- 500ml fluid 60 minutes before test
- Calibrate power meter (zero offset!)
- Prepare air conditioning/fan (indoor)
- Position water bottle within reach
- Prepare motivating music/video (optional)
✓ Directly before test:
- Go to toilet
- Check sports clothing
- Mental preparation
- Have test protocol ready at handlebar/display
✓ After test:
- Don't forget cool-down
- Save and analyze data
- Plan regeneration
- Recalculate training zones
FTP and Other Performance Diagnostics Methods
The FTP test is a practical field test method that integrates excellently into daily training. For comprehensive performance diagnostics, there are complementary procedures:
Lactate Test in Laboratory
The lactate test determines the aerobic and anaerobic threshold through blood lactate measurement. It provides additional information about metabolic processes and perfectly complements the FTP test.
VO2max Test
The VO2max test measures maximum oxygen uptake capacity and is the ultimate indicator for cardiopulmonary performance. It takes place exclusively in the laboratory.
Combination for Maximum Information
Ideally, combine regular FTP tests (every 8-12 weeks) with occasional laboratory tests (2-3x per year). FTP tests document short-term development, while laboratory tests provide deeper physiological insights.
Realistic FTP Improvements
Many athletes have unrealistic expectations regarding FTP improvements. It is important to understand what is achievable and which factors influence development.
Beginners (0-2 years training)
Untrained or lightly trained athletes can achieve dramatic progress in the first two years. Improvements of 30-50 watts per season are quite possible with consistent training. The "newbie gains" are greatest in this phase.
Advanced (2-5 years training)
After two years of structured training, progress slows. Realistic improvements are 10-20 watts per season. The focus shifts from quantitative jumps to qualitative optimization.
Competitive Athletes (> 5 years training)
Highly trained athletes fight for every watt. Improvements of 5-10 watts per season are already successes. Training becomes increasingly specific and optimization of marginal areas gains importance.
Factors Influencing Development
- Training experience and quality
- Genetic predisposition
- Body weight and body composition
- Recovery ability
- Nutrition and supplementation
- Life circumstances (stress, sleep, work)
Troubleshooting: When FTP Doesn't Improve
Plateau Despite Training
If no FTP improvement occurs over several months, one of the following problems usually exists:
Too little variety:
Monotonous training leads to stagnation. The body needs variable stimuli. Integrate different intensities and training forms.
Too much intensity:
More is not always better. Too many high-intensity sessions lead to chronic fatigue and prevent adaptations. Follow 80/20 rule: 80% base, 20% intensity.
Insufficient regeneration:
Performance improvement occurs during recovery, not during training. Too short recovery times prevent supercompensation.
Lack of periodization:
Training stimuli must be set systematically. Thoughtful periodization with build-up, intensification, and recovery phases is essential.
FTP in Context of Overall Performance Diagnostics
The FTP test is an excellent tool, but it only reflects one aspect of performance. Performance diagnostics in cycling includes other important parameters.
What FTP Indicates
- Maximum sustained power over 60 minutes
- Basis for training zones
- Comparability between athletes (W/kg)
- Training progress over time
What FTP Does Not Indicate
- Maximum 5-second sprint power
- Anaerobic capacity
- Fatigue resistance during long efforts
- Tactical skill or bike handling
A comprehensive performance assessment considers, in addition to FTP, sprint ability, VO2max, anaerobic capacity, and sport-specific skills.