FTP Test (Functional Threshold Power): 20-Minute Protocol and Power Zones

If you coach cyclists (or triathletes) who train with a power meter, FTP (Functional Threshold Power) is probably the single most important number you'll work with. It's the reference value used to calculate all power-based training zones, and the test to estimate it is accessible to any cyclist with a power meter and a trainer or a safe road.

What does this test measure?

FTP is the highest power a cyclist can sustain in a "quasi-steady state" for roughly 1 hour, without a progressive build-up of fatigue. It's a practical proxy for the lactate threshold/functional threshold applied to cycling.

Equipment needed

• Bike with a power meter (or smart trainer)
• Heart rate monitor (optional, for context)
• Recording platform (Garmin, Wahoo, TrainingPeaks, Zwift, etc.)
• A safe, relatively flat route, or an indoor trainer

Step-by-step protocol (20-minute protocol)

1. A progressive 15-20 minute warm-up, including 2-3 short 1-minute high-intensity efforts to "open up the legs"
2. Perform an all-out 5-minute effort (this clears residual fatigue and, optionally, gives you your 5' power record)
3. Recover for 10 minutes at a very easy pace
4. Perform the main test: 20 minutes at the maximum sustainable effort (it should be a time-trial pace, not a sprint nor something too conservative)
5. Calculate the average power for those 20 minutes
6. Estimated FTP = 20-minute average power × 0.95

Common mistakes

• Starting too hard in the first minutes of the 20' and having to slow down (which drags down the average power)
• Not warming up enough, which reduces test performance
• Repeating the test under very different conditions (extreme heat, poor sleep) and comparing directly without context

How to interpret the results

FTP is usually expressed in watts per kilogram (W/kg) to allow comparison between cyclists of different weights:

Level	Men (W/kg)	Women (W/kg)
Beginner	< 2.5	< 2.0
Recreational	2.5 - 3.2	2.0 - 2.7
Intermediate / local competition	3.2 - 4.0	2.7 - 3.4
Advanced / elite amateur category	4.0 - 5.0	3.4 - 4.2
Professional	> 5.5	> 4.5

From FTP, the classic training zones are defined (Coggan model): Z1 recovery (< 55% FTP), Z2 endurance (56-75%), Z3 tempo (76-90%), Z4 threshold (91-105%), Z5 VO2max (106-120%), Z6 anaerobic capacity (121-150%), Z7 neuromuscular (> 150%).

How this test relates to others

FTP is the cycling equivalent of the lactate/anaerobic threshold in other sports:

• Lactate Threshold Test — a more precise lab-based method, if you have access to a lactate analyzer
• 2000m Rowing Test — an equivalent reference of sustained maximal effort in rowing

Track your progress with Movalytics

FTP changes with training (and also drops if you reduce volume), so it makes sense to retest every 6-8 weeks. With Movalytics you can log the result of each FTP test, the cyclist's weight at the time (to automatically calculate W/kg), and track how power zones evolve throughout the season.

FAQ

Why multiply the 20-minute power by 0.95? Because, historically, the power a cyclist can sustain for 1 hour is roughly 5% lower than what they can sustain for 20 minutes. It's an approximation, not an exact value. How often should FTP be updated? Every 6-8 weeks during specific training blocks, or whenever you notice that training sensations within the power zones no longer match perceived effort. Does the FTP test apply to running too? The concept of "functional threshold power" also applies to running with running power meters (Stryd), but the classic 20-minute protocol was originally developed for cycling.