2 x 8 Minute FTP Test
Two 8-minute maximal efforts with 10 minutes of recovery, with FTP estimated as 90% of the higher average, an alternative to 20 minutes.
- Duration
- 57 min
- Effort
- 54
- Level
- Intermediate
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy spin, build gradually | 10 min | 45 → 72% FTP54 → 74% HRmax |
| 2 | Warm-upEndurance Steady and easy | 5 min | 60-70% FTP65-78% HRmax |
| 2 ×Repeat these steps | |||
| 3.1 | Warm-upVO2max Short opener | 30 s | 105-115% FTP92-98% HRmax |
| 3.2 | Warm-upEndurance Easy | 90 s | 55-65% FTP65-78% HRmax |
| 4 | IntervalVO2max 8 min test, even and hard | 8 min | 105-115% FTP92-98% HRmax |
| 5 | RecoveryRecovery Easy spin, recover | 10 min | 40-55% FTP50-65% HRmax |
| 6 | IntervalVO2max Second 8 min test, even and hard | 8 min | 105-115% FTP92-98% HRmax |
| 7 | Cool-downRecovery Easy spin, let the legs settle | 12 min | 60 → 40% FTP65 → 50% HRmax |
About this workout
Two efforts of 8 minutes are easier to pace than one of 20, which makes this test a good choice for riders who find long time trials hard to judge. After the warm-up you ride 8 minutes as hard as you can hold evenly, recover for 10 minutes with easy spinning and ride a second 8 minutes.
To estimate FTP, take the higher of the two average powers and multiply it by 0.90. Some coaches use the average of both efforts instead, so stick to one method to keep your results comparable. Enter the new value as your FTP and all power targets in this library scale with it.
The test suits riders of all levels with some interval experience. Ride it in resistance or slope mode. Start each effort at about 105% of your current FTP and build if you can. If the second effort is clearly lower than the first, you started too hard. Retest every 6 to 8 weeks.
Tips
- Pace the first minute below what feels possible.
- Spin very easily in the 10 minute break and drink.
- Use the same calculation method every time you test.
Origin
Field test popularized by Carmichael Training Systems.
Good forFTP
Season phaseAny time