This topic in Turkish: FTP testi: 20 dakika mı, ramp testi mi?
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Functional threshold power (FTP) is roughly the highest power you can hold for about an hour, and most cycling zones are built on it.
Two common ways to estimate it:
- 20-minute test: after a good warm-up, ride 20 minutes as hard as you can; FTP is about 95% of the average
- Ramp test: power rises every minute until you can’t hold it; FTP is about 75% of your best final minute
- The ramp test is short and needs no pacing, but it can overestimate FTP in riders with a big anaerobic capacity
Protocol: FTP test (20 minutes). More on power: cycling power and FTP.
Which test do you use, and did the zones feel right?
The most common mistake in the 20-minute test is going out too hard. Start a little under your target and empty the tank in the last five minutes.
Repeat it under the same conditions too: same trainer, same warm-up, similar fatigue. Otherwise the difference between two tests may be the conditions, not your fitness.
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