FTP Test
FTP stands for Functional Threshold Power and represents the highest wattage number you can expect to average over a long time, usually between 40 minutes to an hour. In Zwift, your FTP is used to determine the difficulty of any workouts you do; the higher your FTP, the higher the wattage targets you're going to see during an interval.
We highly recommend taking an FTP test before starting a training plan.
In order to accurately measure your FTP, Zwift provides you with different FTP test options:
FTP Test (standard): Starts with a short warmup, a quick leg opening ramp, and a 5 minute hard effort to get the legs pumping. After a brief rest it's time to give it your all and go as hard as you can for 20 minutes—you'll be graded on the final 20 minute segment.
FTP Ramp Test: Designed for more experienced riders, or riders 60kg or over. The ramp portion of this test should take about 5-20 minutes to complete. It starts out feeling easy, and then suddenly get much harder. When the difficulty really shifts, dig in and go for your maximum effort—you should max out within 3-5 minutes.
When selecting the FTP Ramp Test you'll see your FTP stated as 100. We use 100 as the starting point for this test, your actual FTP will be calculated as you complete the test.
FTP Ramp Test (Lite): Designed for newer riders, or riders below 60kg. The ramp portion of this test should take about 5-20 minutes to complete. It starts out feeling easy, and then suddenly get much harder. When the difficulty really shifts, dig in and go for your maximum effort—you should max out within 3-5 minutes.
When selecting the FTP Ramp Test you'll see your FTP stated as 100. We use 100 as the starting point for this test, your actual FTP will be calculated as you complete the test.
Elite Racing Verification Test: Used as part of the pre-verification process for elite racing, this test is completed without using ERG mode and includes effort durations for 15 seconds, 2, 4, and 12 minutes.
If you'd rather not take a test to identify your FTP, or, you don't have the time to complete one, we have a couple of options that estimate your FTP:
Fitness Level Profile: Based on your weight and the fitness level profile you select before your first workout.
- Riding in Zwift: Calculated using critical power data from the effort you put in when riding a minimum of eight minutes in Zwift, a banner will notify you in-game if we detect an increase in your FTP. If there's no change to your FTP, or your FTP detected is lower than your previous FTP, your FTP won't be updated in your profile.
FTP Test with an ERG Enabled Trainer
If you're on a trainer and use ERG mode during the FTP test block, you'll need to manually change your bike gears to get an appropriate resistance level. Unlike most workout blocks with ERG mode, Zwift will not change resistance to match a power target during the FTP test block. The idea behind the test is that you put out the most wattage you can over that 20 minute time period, so trainer resistance is set at a neutral level—allowing you to shift to the resistance level that best matches your desired cadence and wattage.
Completing an FTP Test
Follow these steps to complete an FTP test:
On the Home Screen, select WORKOUTS.
In the WORKOUT COLLECTIONS screen, select FTP Tests.
Select the FTP test you'd like to do.
In the FTP Test overview screen, select START RIDE.
Select a route for your FTP test then select START WORKOUT.
Additional FTP Information
We know there's a lot to untangle with FTP, but here are some key things to keep in mind:
- Workout mode is the only time FTP is used in Zwift.
A compatible Zwift setup is needed in order to get an accurate FTP reading.
If you're using a zPower setup, make sure you've followed our guidelines for getting set up.
- FTP is not an absolute metric: it's a current estimate. You'll likely have good days and bad days that will cause it to fluctuate. And as you continue to train, you'll probably see your FTP rise!
Over-Inflated FTP
If you feel like your workouts are too difficult, your FTP might be set too high. This can happen when:
- Your FTP has been estimated without an FTP test.
- Your FTP test was taken on a setup that wasn't Zwift compatible.
There isn't enough ride history for Zwift to estimate your FTP accurately.
You can get a feel for how accurate your FTP is by comparing your w/kg over a set period of time with the table below. For more information on how to read it, you can read Andy Coggan's full article on TrainingPeaks.
Ride On.
-The Team at Zwift
