Find Your True FTP
Functional Threshold Power is the foundation of power-based training. Learn the best protocols to test and track your FTP accurately.
FTP (Functional Threshold Power) represents the highest power you can sustain for approximately one hour. It's the key metric for setting training zones and tracking cycling fitness.
The 20-Minute Test Protocol
The most common FTP test: warm up thoroughly, then ride as hard as you can sustain for 20 minutes. Your FTP is approximately 95% of your average power for those 20 minutes.
Ramp Test Alternative
A ramp test increases power every minute until failure. It's shorter and less mentally demanding, though potentially less accurate. Rivo supports both protocols.
When to Retest
Test your FTP every 4-8 weeks, or whenever you feel your training zones are too easy or hard. Consistency in testing conditions improves accuracy.
FTP Testing with Rivo
Schedule and track FTP tests over time
Automatic zone updates after testing
Historical FTP progression charts
AI suggestions for optimal test timing
Key Rivo Features
Training Zones
Train with power and heart rate zones automatically calculated from your threshold data.
Statistics & Analytics
Track your progress with detailed charts, trends, and performance insights.
Training Load
Monitor TSS, training stress, and fatigue to optimize recovery.
Frequently Asked Questions
How accurate is the 20-minute test?
The 20-minute test with a 95% multiplier is a good estimate for most cyclists. Some riders may need a different multiplier (92-97%) based on their anaerobic capacity.
Can I test FTP indoors?
Yes! Indoor tests on a smart trainer are often more consistent due to controlled conditions. Just ensure your trainer is properly calibrated.
Related Training Topics
Sports for This Training
Put This Knowledge to Work
Rivo EndurAI helps you apply these concepts automatically with AI-powered training plans.