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FTP tests
20-Minute FTP Test
A 20-minute warm-up with openers, then your best steady 20-minute effort. Your new FTP is 95 % of your average power.
- Duration
- 50 min
- Steps
- 10
Power profile
FTP 100%
125%Steps
| # | Section | Starts | Length | Target (% FTP) |
|---|---|---|---|---|
| 1 | Warm-up | 0:00 | 10:00 | 45 → 75% |
| 2 | Warm-up | 10:00 | 1:00 | 100% |
| 3 | Warm-up | 11:00 | 1:00 | 55% |
| 4 | Warm-up | 12:00 | 1:00 | 100% |
| 5 | Warm-up | 13:00 | 1:00 | 55% |
| 6 | Warm-up | 14:00 | 1:00 | 100% |
| 7 | Warm-up | 15:00 | 1:00 | 55% |
| 8 | Warm-up | 16:00 | 4:00 | 60% |
| 9 | Work | 20:00 | 20:00 | 105% |
| 10 | Cool-down | 40:00 | 10:00 | 60 → 40% |