Calculate your FTP and find your level

How to do the 20-minute test

1. Warm up for 15 minutes Easy endurance, then three one-minute efforts with one minute of recovery.
2. Recover for 5 minutes Spin easy, get your breathing back under control.
3. 20 minutes flat out, but steady Start at the pace you think you can hold to the end. Give whatever is left in the last 3 minutes.
4. Cool down for 10 minutes Then read the average power of the 20 minutes only and enter it in the calculator.

What FTP is

FTP (Functional Threshold Power) is the highest power you can hold for about an hour. It's the number training zones are built on: every structured session is written as a percentage of your FTP.

FTP divided by weight, in watts per kilo, tells you how well you climb and lets you compare riders of different builds.

FTP changes with training, which is why it should be measured again every 8–12 weeks.

FTP questions

Which FTP test is the most reliable?

The 20-minute test is the most widely used and the easiest to compare over time. The ramp test tends to overestimate punchy riders and underestimate diesels. Pick one test and always repeat that one.

What FTP do I need for a gran fondo?

It depends on the course and your weight, which is why W/kg matters more. To stay with the front group of a hilly gran fondo you usually need more than 3.5 W/kg.

How often should I retest?

Every 8–12 weeks, or when sessions start to feel too easy or too hard. In Per Pro the test is scheduled in your calendar and the plan recalculates on its own.

Can I calculate FTP without a power meter?

The calculator works in watts, so you need a power meter or a smart trainer. Without one you train by heart rate: Per Pro works that way too.

Why do age and sex matter?

After 35, power drops by a few points every decade. The score accounts for age and sex, so you're compared with riders like you.

20-minute test · Ramp test · 8-minute test · You already know your FTP

Take this FTP into a real plan