The first time you do a 20-minute test, you will probably start out too hard and see your wattage number gradually fade – even if the effort feels the same, start to finish. What can you do with your FTP? Learn what effort levels are sustainable for different durations Once you have your average 20-minute power, subtract 5 per cent and you have your FTP. You can also just use your Garmin, Wahoo or any other compatible bike computer – just remember to start and stop a lap for your 20-minute effort. You can use Garmin Connect, Strava, TrainingPeaks or Golden Cheetah to do this. Once home, go back and look at your average power for that 20-minute effort.

“It’s the same with a trainer, and it’s the same reason power on a time-trial bike is lower, even for the best TT riders in the world.”

“I see differences of between five and 15 watts, depending on the person,” Moninger says. Moninger recommends finding a road grade of anywhere between 2 and 4 per cent if possible because this will engage more of your glutes and back muscles and result in the best possible power. The key, however, is to make the test repeatable, so you have consistent results from one test to the next.Īfter a good warm-up, including one or two hard efforts of four to five minutes, ride as hard as is sustainable for 20 minutes. A bike with a power meter is ideal because you are generally able to generate more power outside than when you’re on a fixed bike inside. To measure your FTP, you need a bike with a power meter or a smart trainer with an integrated power meter. An all-out 20-minute ride is the benchmark test for finding your FTP.

Ftp smart