20 Minute FTP Test
A 20-minute time trial after a hard 5-minute effort, with FTP calculated as 95% of the 20-minute average power.
- Duration
- 1 h 11 min
- Effort
- 71
- Level
- Intermediate
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target | Cadence |
|---|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 70% FTP54 → 73% HRmax | |
| 3 ×Repeat these steps | ||||
| 2.1 | Warm-upEndurance Fast pedaling, 110 rpm or more | 1 min | 65-75% FTP65-78% HRmax | 110-120 rpm |
| 2.2 | Warm-upEndurance Easy | 1 min | 55-65% FTP65-78% HRmax | |
| 3 | Warm-upEndurance Easy, hard 5 min next | 5 min | 60-70% FTP65-78% HRmax | |
| 4 | IntervalVO2max 5 min hard, close to all out | 5 min | 105-120% FTP92-98% HRmax | |
| 5 | RecoveryRecovery Easy spin, recover fully | 10 min | 40-55% FTP50-65% HRmax | |
| 6 | IntervalThreshold 20 min test, even and steady | 20 min | 100-110% FTP87-93% HRmax | |
| 7 | Cool-downRecovery Easy spin, let the legs settle | 15 min | 60 → 40% FTP65 → 50% HRmax | |
About this workout
This field test follows the protocol described by Hunter Allen and Andrew Coggan. After a thorough warm-up with three short fast-pedaling efforts, you ride 5 minutes hard, recover for 10 minutes and then ride 20 minutes as hard as you can hold evenly. The hard 5 minutes take the edge off your anaerobic reserves so the 20 minute result is closer to what you could sustain for an hour.
Your FTP is 95% of the average power of the 20 minute effort. Riders with a strong anaerobic capacity may need to subtract a little more, riders with a very aerobic profile a little less. Enter the new FTP and all power targets in this library scale with it.
The test suits riders with some pacing experience. Ride it in resistance or slope mode, not in ERG mode. Start the 20 minutes at about your current FTP and build from there if you feel strong. Retest every 6 to 8 weeks.
Tips
- Hold back slightly in the first 5 minutes of the 20 minute effort.
- Use a fan and keep a bottle within reach.
- Test on the same trainer or power meter each time.
Origin
Field test protocol described by Hunter Allen and Andrew Coggan in Training and Racing with a Power Meter.
Good forFTPTime trial
Season phaseAny time