One of the biggest advantages of training with a power meter is the ability to quantify fitness, track progress, and identify strengths and weaknesses. Two cornerstone assessments make this possible:

1. Functional Threshold Power (FTP) Test – measures sustainable aerobic power.

2. Power Profiling Tests – measure performance across different durations to reveal strengths in sprinting, VO₂max, threshold, and endurance.
   
   

Below is a detailed guide on the workout you need to perform FTP test.

1. Functional Threshold Power (FTP) Test

FTP represents the maximum average power you can sustain for approximately one hour. Since riding a full hour at max effort is demanding and impractical, most athletes use the 20-minute FTP test protocol.

Workout: 20-Minute FTP Test

Total Duration: ~60–70 minutes

• Warm-up

  • 20 min @ 65% FTP (Endurance pace, comfortable riding)

  • 3 × 1 min fast pedaling @ 100 rpm (1 min recovery between)

  • 5 min easy spin @ <70% FTP

  • 5 min all-out effort (max sustainable, primes the legs)

  • 10 min easy spin @ <70% FTP

• Main Set (20 minutes)

  • 20 min time trial effort at the highest steady pace you can sustain.

  • Target: 99–105% FTHR or perceived exertion of 8–9/10.

• Cooldown (10–15 minutes)

  • Easy spin @ <70% FTP.
    
    

Calculation:
Take the average power of the 20-minute test and multiply by 0.95.
👉 This number is your FTP and is the foundation for your training zones.

Practical Tips for Athletes

• Perform test when well-rested, not during heavy training weeks.

• Use a consistent environment (indoor trainer or same outdoor route) for repeatability.

• Track results every 8–12 weeks to measure progress.

• Combine power data with heart rate and RPE for a fuller perspective.

Conclusion

Testing is not just about numbers; it’s about understanding yourself as an athlete. By measuring FTP and completing a full power profile, you gain actionable insights into your physiology, allowing you to train smarter, race stronger, and target weaknesses effectively.