How often should I test my FTP?

Every 4–6 weeks during a training block is typical — often enough to keep zones accurate, not so often that fatigue skews the result. If you use Stride, it re-estimates your threshold continuously from your rides, so scheduled tests are optional.

Is the ramp test accurate?

For most riders it's close enough to set training zones, and its consistency makes it great for tracking change. It can mis-rate riders with very high or low anaerobic capacity, who may get a truer number from a 20-minute test.

Why is FTP 95% of my 20-minute power?

FTP is roughly the power you can hold for an hour. A maximal 20-minute effort is slightly above that, so the standard protocol subtracts about 5% to estimate your one-hour power.

Do I even need to test my FTP?

Not necessarily. Tools like Stride estimate your threshold and Critical Power from everyday rides, so you can get accurate zones without a dedicated test. Tests are still useful as an occasional benchmark.

Why is my indoor FTP lower than outdoor?

Most riders produce a little less power indoors due to heat, cooling and motivation, so indoor and outdoor FTP often differ. Set zones for where you train, or let Stride reconcile both from your synced data.

Training Guides·Updated 23 Jun 2026

How to Test Your FTP: Ramp vs 20-Minute vs 8-Minute

To test your FTP without a lab you have three field options: a ramp test (easiest, best for beginners), a 20-minute test (the most accurate for experienced riders), or an 8-minute test (good if you can't hold one long effort). All you need is a power meter or smart trainer. Or skip test day entirely — the Stride AI Planner estimates your threshold and Critical Power from your normal rides.

Quick answer

Beginners: do a ramp test. Experienced riders chasing accuracy: do a 20-minute test (FTP = 95% of your 20-min average power). Short on willpower for one long effort: do the 8-minute test. Re-test every 4–6 weeks.

The ramp test#

Warm up, then ride steadily increasing power (typically +20 W per minute) until you can't continue. Your FTP is estimated as about 75% of your best one-minute power. It's the easiest test to pace — you simply ride until failure — and needs almost no prep, which makes it ideal for beginners. The trade-off: it can over- or under-rate riders with unusually strong or weak anaerobic capacity, because it leans on a short maximal minute.

The 20-minute FTP test#

After a thorough warm-up (including a short, hard 5-minute effort to open the legs), ride as hard as you can sustain for 20 minutes, evenly paced. Your FTP is 95% of your 20-minute average power. It is the most accurate field test for most riders because the effort length is close to true threshold — but it is mentally demanding and punishes poor pacing, so start a touch conservative and build.

The 8-minute test#

Do two 8-minute maximal efforts with full recovery between them, and take FTP as roughly 90% of the average power across them. The shorter efforts are easier to face than a single 20-minute block, but you now have to pace two hard intervals well, and the percentage is a rougher approximation of threshold.

Which test should you do?#

If you're new to structured training, do a ramp test — it's low-stress and repeatable. If you're experienced and want the most accurate number to set zones, do the 20-minute test. If a single 20-minute effort is too daunting, the 8-minute test is a fair compromise. Whatever you pick, keep using the same test so your numbers stay comparable over time, and test under similar conditions (same trainer or road, similar temperature).

Or skip the test: let Stride estimate it#

Maximal tests are useful but stressful, and FTP is only part of the picture. Stride continuously estimates your threshold and fits a Critical Power and W′ model from your normal rides, so your zones stay current without dedicated test days. It also tracks W′ balance and durability, which a single FTP number can't show. Try Stride free.

FAQ#

Frequently asked questions

How often should I test my FTP?: Every 4–6 weeks during a training block is typical — often enough to keep zones accurate, not so often that fatigue skews the result. If you use Stride, it re-estimates your threshold continuously from your rides, so scheduled tests are optional.
Is the ramp test accurate?: For most riders it's close enough to set training zones, and its consistency makes it great for tracking change. It can mis-rate riders with very high or low anaerobic capacity, who may get a truer number from a 20-minute test.
Why is FTP 95% of my 20-minute power?: FTP is roughly the power you can hold for an hour. A maximal 20-minute effort is slightly above that, so the standard protocol subtracts about 5% to estimate your one-hour power.
Do I even need to test my FTP?: Not necessarily. Tools like Stride estimate your threshold and Critical Power from everyday rides, so you can get accurate zones without a dedicated test. Tests are still useful as an occasional benchmark.
Why is my indoor FTP lower than outdoor?: Most riders produce a little less power indoors due to heat, cooling and motivation, so indoor and outdoor FTP often differ. Set zones for where you train, or let Stride reconcile both from your synced data.

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