20 min FTP test 0 hours 50 minutes
0:
50
Duration
Intensity
Training stress
First you do good warm-up in which the intensity slowly increases and some very short sprints. After that just go all out for 20 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 95% of the average power and HR over these 20 minutes. Ideally, do this on a slight uphill stretch of road that is quiet and long enough. 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!
20 min FTP test 0 hours 50 minutes
0:
50
Duration
Intensity
Training stress
First you do good warm-up in which the intensity slowly increases and some very short sprints. After that just go all out for 20 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 95% of the average power and HR over these 20 minutes. Ideally, do this on a slight uphill stretch of road that is quiet and long enough. 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!
20 min FTP test 0 hours 50 minutes
0:
50
Duration
Intensity
Training stress
First you do good warm-up in which the intensity slowly increases and some very short sprints. After that just go all out for 20 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 95% of the average power and HR over these 20 minutes. Ideally, do this on a slight uphill stretch of road that is quiet and long enough. 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!
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
FAQs
Have questions before signing up for JOIN? We've got you covered.
How does JOIN work?
JOIN creates personalized, adaptive training plans for cyclists based on their fitness level, goals, and availability. The app continuously adjusts your plan to keep you on track, offering structured workouts and insights to help you improve.
What are the benefits?
How do I get started?
Is JOIN suitable for all levels?
Do I need a power meter to use JOIN?
FAQs
Have questions before signing up for JOIN? We've got you covered.
How does JOIN work?
JOIN creates personalized, adaptive training plans for cyclists based on their fitness level, goals, and availability. The app continuously adjusts your plan to keep you on track, offering structured workouts and insights to help you improve.
What are the benefits?
How do I get started?
Is JOIN suitable for all levels?
Do I need a power meter to use JOIN?
FAQs
Have questions before signing up for JOIN? We've got you covered.
How does JOIN work?
JOIN creates personalized, adaptive training plans for cyclists based on their fitness level, goals, and availability. The app continuously adjusts your plan to keep you on track, offering structured workouts and insights to help you improve.
What are the benefits?
How do I get started?
Is JOIN suitable for all levels?
Do I need a power meter to use JOIN?