After a good warm-up in which the intensity slowly increases you take 5 minutes of recovery. After that just go all out for only 3,5 minutes. Only this time you try to go as fast as possible at the beginning so your power output slowly drops over the 3,5 minutes. This is an opposite approach compared to the 20 and 12 minutes FTP tests. The average power over the last minute tells you what your FTP is. If you do it indoors don’t forget to disable the erg-mode. Otherwise you will never be able to improve your FTP.
Explore this cycling workout
Try the JOIN cycling app to export the workout to Zwift, Garmin, TrainingPeaks and Wahoo.