A Field Guide to FTP Testing

by Adam O'Camb

Do you know your Functional Threshold Power (FTP)?

Everyone talks about it. It’s fun to compare numbers with your friends, but do you actually know how to measure it?

Your FTP approximates how hard you can go for an hour. It’s a key tool for setting training zones and tracking progress. But here’s the thing: there’s no single “best” way to find it. Instead, there are several testing options. Not all are created equal, but all are viable.

So which test should you use? Let’s dig into some of the most popular FTP protocols, what they’re good for, what they get wrong, and how much suffering to expect along the way.

The Classic 20-Minute Test

How it works:
Ride as hard as you can for 20 minutes. Multiply your average power by 0.95. That’s your estimated FTP.

Pros:

• Moderate in length; typically requires 60–90 minutes with warm-up.
• Universally recognized and easy to repeat.
• Can double as a solid training session depending on your goals.

Cons:

• The 5% correction factor is an average, it may over- or under-estimate depending on your physiology.
• Pacing is critical. Go too hard early and you’re in for a humbling fade.
• Hard to find consistent, uninterrupted terrain for 20 minutes.

Verdict:
Still a solid option if you’ve got some experience and can pace like a metronome. A great middle ground for most riders.

The 2x8-Minute Test

How it works:
Two all-out 8-minute intervals, separated by 10 minutes of recovery. Average the two, multiply by 0.90, and that’s your FTP.

Pros:

• Mentally easier to survive than a single long effort.
• Great for newer riders who haven’t mastered steady pacing.
• Easier to find a suitable stretch of road.

Cons:

• Can significantly overestimate FTP for riders with a strong anaerobic engine.

Verdict:
Better than nothing, but a bit of a “junk drawer” test. It’s messy and imprecise. Use caution if you rely on FTP to set exact training zones.

The 60-Minute Test

How it works:
Ride as hard as you can sustain for one hour. Your average power = your FTP. No math, no assumptions.

Pros:

• No estimations—what you ride is what you get.
• Excellent for time-trial pacing and long climbs.
• Highly repeatable for serious athletes.

Cons:

• Pacing is extremely difficult.
• Recovery cost is high—you’ll feel it for days.
• Finding a traffic-free, consistent road is a challenge.

Verdict:
For diehards and data purists. The ultimate benchmark for seasoned riders focused on long, steady efforts, but definitely not for the faint of legs.

The Ramp Test

How it works:
Start easy, increase power every minute until failure. Multiply the highest completed step by 0.75 to estimate FTP.

Pros:

• Quick and simple.
• No pacing required—just follow the steps.
• Easy to repeat without major fatigue.

Cons:

• Overestimates FTP in riders with high anaerobic power.
• Underestimates in endurance-focused riders with less punch.

Verdict:
Great for tracking changes over time and testing frequently. Just don’t treat the number as gospel—it’s a tool, not a truth.

The Empirical Cycling FTP Protocol

How it works:
Developed by Kolie Moore, this protocol involves a long, progressive effort that ramps up and ends at exhaustion. Several versions exist, based on your fitness and experience. The average power is your FTP.

Pros:

• Arguably more accurate than most other tests.
• Easier to pace than the brutal 60-minute test.
• Suitable for both beginners and experienced riders.
• Builds valuable pacing awareness.

Cons:

• Still an estimate, but more personalized than fixed-percentage formulas.
• Can be tricky to pace the first time.

Verdict:
Possibly the best option for realistic training accuracy. Great for riders who want an honest, sustainable number, not a flashy one. Especially useful for self-coached athletes and anyone prioritising steady-state power.

The Best FTP Test Is the One You’ll Actually Do

No test outside a lab is perfect. Each one comes with trade-offs—whether it’s estimating based on shorter efforts or relying on your mental grit for 60 grueling minutes. The key is understanding what each test reveals (and what it doesn’t).

Whatever you choose, consistency beats perfection. Track your progress, don’t obsess over the number, and remember—your FTP is a tool, not a trophy.