🚴♂️ How to Perform the FTP Test
This protocol is designed to simulate race intensity and provide an accurate FTP estimate.
- 🔥 Warm-Up (15–20 min): Easy riding with a few 1-minute high-cadence efforts.
- ⚡️ 15-second sprint: Go all-out for 15 seconds. Spin easy for 3–5 minutes afterward.
- 💥 4-minute effort: All-out but evenly paced. This prepares your legs and simulates fatigue.
- 🧘 Recovery (15–20 min): Ride very easy to bring heart rate down.
- 🧪 20-minute test: Ride at your absolute best sustainable effort. Don't start too hard. Aim for even pacing.
✅ Enter your values to our calculator to estimate FTP, W/kg, and get your rider classification.