12 min FTP test

12 min FTP test

First you do good warm-up in which the intensity slowly increases and some very short sprints. After that go all out for 12 minutes. Approach it as a time trial so try to distribute your energy as evenly as possible. Your FTP and threshold HR are calculated at 92% of the average power and HR over these 12 minutes. Ideally, try to find a slightly uphill and quiet stretch of road. Or a headwind. If you do it indoors, don't forget to disable the ERG-mode, otherwise, you will never be able to improve your FTP. Most important advice: do this test only when you are well-rested!

0:

42.0

Duration

Intensity

Training stress

12 min FTP test

12 min FTP test

First you do good warm-up in which the intensity slowly increases and some very short sprints. After that go all out for 12 minutes. Approach it as a time trial so try to distribute your energy as evenly as possible. Your FTP and threshold HR are calculated at 92% of the average power and HR over these 12 minutes. Ideally, try to find a slightly uphill and quiet stretch of road. Or a headwind. If you do it indoors, don't forget to disable the ERG-mode, otherwise, you will never be able to improve your FTP. Most important advice: do this test only when you are well-rested!

0:

42.0

Duration

Intensity

Training stress

12 min FTP test

12 min FTP test

First you do good warm-up in which the intensity slowly increases and some very short sprints. After that go all out for 12 minutes. Approach it as a time trial so try to distribute your energy as evenly as possible. Your FTP and threshold HR are calculated at 92% of the average power and HR over these 12 minutes. Ideally, try to find a slightly uphill and quiet stretch of road. Or a headwind. If you do it indoors, don't forget to disable the ERG-mode, otherwise, you will never be able to improve your FTP. Most important advice: do this test only when you are well-rested!

0:

42.0

Duration

Intensity

Training stress

Start Your Personalized Training Plan Today

Discover the Benefits of JOIN and Achieve Your Cycling Goals

Start Your Personalized Training Plan Today

Discover the Benefits of JOIN and Achieve Your Cycling Goals

Start Your Personalized Training Plan Today

Discover the Benefits of JOIN and Achieve Your Cycling Goals