20-Minute FTP Test
75 min · 67-82 TSS · IF 0.76 · Max effort (test) · All zones
What this workout does
The classic Allen & Coggan FTP protocol - a thorough warm-up, a 5-minute all-out clearing effort, then one maximal 20-minute effort. The most widely used benchmark in cycling.
Twenty minutes is long enough that you cannot fake it with anaerobic reserves - and the 5-minute clearing effort beforehand burns off what remains, which is what makes the 0.95 conversion accurate. It doubles as a hard threshold session, and pacing it well is a skill that transfers straight to time trials and long climbs. Test on fresh legs, then retest every 6-8 weeks under the same conditions.
How to ride it
Indoor / trainer
Warm up 20 minutes easy, then ride three 1-minute fast-pedal efforts at 100+ RPM. After 5 easy minutes, ride 5 minutes ALL OUT - this clearing effort is part of the protocol, not a mistake. Recover 10 minutes, then ride the 20-minute effort as hard as you can sustain evenly: start near 100% FTP, hold steady through the middle, and empty the tank in the final 5 minutes. Your new FTP is your 20-minute average multiplied by 0.95. Cool down easy.
Outside
An indoor trainer gives the cleanest result. Outdoors, you need 20 uninterrupted minutes - a long steady climb at 4-7% or a flat road with no stops or corners - plus a safe stretch for the 5-minute clearing effort. Start the 20 minutes at what feels like 100% FTP, breathing hard but controlled, and resist the urge to surge early.
Workout structure (75 min)
- Warm-up 20m 60% 3x - Fast pedal 1m 65% 105rpm - 1m 55% - 5m 55% - Clearing effort 5m 109% - 10m 55% - Test effort 20m 103% - Cool-down 10m 50%
Targets are a percentage of FTP. This is the same shorthand the free workout builder understands — paste it there to edit any step, or download the workout for Zwift, Garmin or any smart trainer.
Related cycling workouts
Ramp Test
30 min · 36-44 TSS
The standard ramp test - the effort steps up 6% FTP every minute until you can no longer hold the target, so there is no pacing to get wrong. Finds your FTP in under half an hour.
2x8-Minute Test
50 min · 44-54 TSS
Two flat-out 8-minute efforts with a long recovery between them. A friendlier alternative to the 20-minute test - shorter efforts, same answer.
Steady Upper Zone 2
60-90 min · 52-64 TSS
Productive aerobic riding at upper Zone 2. This is where aerobic efficiency gains happen - purposeful effort that builds your cardiovascular engine.
Cadence Play
60-90 min · 52-64 TSS
An upper Zone 2 ride with alternating cadence blocks to improve pedaling efficiency. Low cadence builds strength, high cadence builds coordination.
Progressive Endurance
60-122 min · 65-80 TSS
Gradually build effort across the ride from mid to upper Zone 2. Teaches pacing and finishes in productive aerobic territory.
Hilly Endurance
75-122 min · 59-72 TSS
Use terrain to add variety. Climb in upper Zone 2, recover on descents. The changing effort keeps the ride interesting while building aerobic fitness.
A coach who's seen every ride you've done
Ask FormBeat's AI Coach anything - what to ride today, why a session felt flat, how to pace your next race - and it answers from your real training: your power, your history, how you're recovering. Not generic tips, but a read of what each ride actually meant and what to do next.
The guidance you'd pay a coach for - for the price of an app.
