Cycling Fitness Tests — Measure Your FTP
Training targets are only as good as the FTP behind them. These protocols — the ramp test and the classic 20-minute test — give you a repeatable number to set your zones and measure progress. Test rested, fueled, and under the same conditions each time; the trend matters more than any single result.
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.
20-Minute FTP Test
75 min · 67-82 TSS
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.
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.
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