20 min FTP Test for Running Power
A solo 20 minute effort at the highest power you can hold evenly, to estimate your running FTP and set power zones for training.
- Duration
- 50 min
- Distance
- 9.8 kmestimated
- Effort
- 65
- Level
- Intermediate
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy 15 min | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalAnaerobic Stride | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog | 40 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | RecoveryRecovery Get ready | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalThreshold 20 min, hard and even power | 20 min | 98-102% threshold pace88-95% HRmax103-108% FTP |
| 5 | Cool-downRecovery Easy jog, note average power | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Power targets on the watch need an FTP to work from. FTP stands for functional threshold power, the power you could hold for about an hour of running. This test estimates it from a 20 minute effort that fits into a normal training day.
Warm up for 15 minutes with three strides. Then run 20 minutes at the highest power you can hold evenly from start to finish. Start a little below what you think you can manage and build in the last five minutes. A flat route or a track keeps the power steady. Cool down for ten minutes.
Multiply your average power over the 20 minutes by 0.95, the same factor used for the 20 minute test in cycling, and enter the result as your running FTP. If threshold sessions then feel clearly too easy or too hard, adjust it by a few watts. Retest every six to eight weeks.
Tips
- Use the same power source for the test and for training, values differ between foot pods and watches.
- Turn off target alerts and run by effort, the power target is only a guide.
- Avoid hard training in the two days before the test.
Origin
Adapted from the 20 minute FTP field test used in cycling.
Good forFTP10kHalf marathon
Season phaseBaseBuildAny time