Structured Workout Library by Tredict
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Cycling

Cycling FTP and Power Tests

Cycling test workouts for FTP, 5 minute power, critical power and sprint power, with clear instructions on how to use each result.

8 workouts

Tests

Ramp Test for FTP

1 min at 44-46% FTP, 1 min at 50-52% FTP, 1 min at 56-58% FTP, 1 min at 62-64% FTP, 1 min at 68-70% FTP, 1 min at 74-76% FTP, 1 min at 80-82% FTP, 1 min at 86-88% FTP, 1 min at 92-94% FTP, 1 min at 98-100% FTP, 1 min at 104-106% FTP, 1 min at 110-112% FTP, 1 min at 116-118% FTP, 1 min at 122-124% FTP, 1 min at 128-130% FTP, 1 min at 134-136% FTP, 1 min at 140-142% FTP, 1 min at 146-148% FTP, 1 min at 152-154% FTP, 1 min at 158-160% FTP, 1 min at 164-166% FTP, 1 min at 170-172% FTP

42 min Beginner Anaerobic
Tests

20 Minute FTP Test

5 min at 105-120% FTP, 10 min easy spin, 20 min at 100-110% FTP

1 h 11 min Intermediate Threshold
Tests

2 x 8 Minute FTP Test

8 min at 105-115% FTP, 10 min easy spin, 8 min at 105-115% FTP

57 min Intermediate VO2max
Tests

5 Minute Power Test

5 min at 110-125% FTP, 5 min easy spin

43 min Intermediate VO2max
Tests

1 Minute Power Test

1 min at 140-190% FTP, 10 min easy spin, 1 min at 140-190% FTP

44 min Intermediate Anaerobic

Tests

Every power target in this library is a share of your FTP, and heart rate targets are a share of your maximum heart rate. Tests keep those values current, so the workouts are ridden at the intensity they were designed for. If your FTP is set too high, intervals feel impossible. If it is set too low, they miss their purpose.

The category covers three ways to estimate FTP, a ramp test, the 20 minute test and the 2 x 8 minute test, plus tests for other parts of your power profile. The 5 minute test shows your aerobic ceiling and helps set VO2max work. The critical power test gives a second view on threshold and on your anaerobic reserve W', and the sprint test measures peak power over 5 and 15 seconds. The 1 minute test measures anaerobic capacity, and the power profile session tests 5 seconds, 1 minute and 5 minutes in one go. Each workout explains how to calculate the result and what to do with it.

Test every 6 to 8 weeks, or after a training block, an illness or a long break. Ride tests rested, after an easy day, at a similar time of day and on the same trainer or power meter. Use the same protocol each time, since the methods can give slightly different numbers for the same rider.

If you are unsure where to start, the ramp test is a simple and short option on a smart trainer. Riders with good pacing skills often prefer the 20 minute test, because it is closer to a long sustained effort.

Questions about Tests

Which FTP test should I choose?

The ramp test is short, easy to pace and works well in ERG mode, which makes it a good first test. The 20 minute test is closer to a real sustained effort but needs good pacing. The 2 x 8 minute test sits in between. Each one can give a slightly different result for the same rider, so pick one and stick with it to compare your numbers over time.

How often should I test my FTP?

Every 6 to 8 weeks is a common rhythm, often at the end of a recovery week so the next block starts with current numbers. Test sooner after an illness or a long break, and less often in a race-heavy phase where a test would cost a hard training day. Between tests, if intervals keep feeling far too easy or far too hard, adjust FTP by a few percent.

Can I use the test results for heart rate targets?

The heart rate targets in this library use your maximum heart rate, not your FTP. A hard test such as the ramp test or the end of the 5 minute test often brings heart rate close to your maximum, but not always all the way. Use the peak value you have seen in recent hard efforts, and update it when a test or race shows a higher one.

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