YourIntervals
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FTP Tests  Pro

Critical Power Test

Two maximal efforts — 12 minutes, then 3 minutes after an easy half hour — to find your Critical Power and W′.

FTP
020 min40 min60 min80 min
Duration1 h 20 min
DifficultyExtreme
TSS (est.)79
Intensity factor0.77

Workout structure

10 min 45→75 % + 3 × (30 s @ 105 % + 1:30 @ 55 %) + 4 min @ 55 % + 12 min max + 30 min @ 50 % + 30 s @ 105 % + 2:30 @ 55 % + 3 min max + 12 min 55→40 %. Watts shown for an FTP of 250 W — the app scales every target to your own FTP.

How the test worksTwo all-out efforts, 12 minutes and 3 minutes, separated by 30 minutes of easy spinning — the trainer is released during both so you control the effort. Pace each one as the best you can sustain for its full duration. Your Critical Power (CP) and anaerobic work capacity (W′) are calculated from the two efforts, and your FTP is estimated as 95 % of CP.
  • Warm-up
    45 % → 75 % FTP
    10 min
  • 3 × repeat
    30 s @ 105 % + 1:30 @ 55 %
    6 min
    • Opener
      105 % FTP · 262 W at 250 W
      30 s
    • Recovery
      55 % FTP · 138 W at 250 W
      1 min 30 s
  • Recovery
    55 % FTP · 138 W at 250 W
    4 min
  • 12-Minute Effort
    Max sustainable (guide 105 %) · ERG released
    12 min
  • Recovery
    50 % FTP · 125 W at 250 W
    30 min
  • Opener
    105 % FTP · 262 W at 250 W
    30 s
  • Recovery
    55 % FTP · 138 W at 250 W
    2 min 30 s
  • 3-Minute Effort
    Max sustainable (guide 125 %) · ERG released
    3 min
  • Cool-down
    55 % → 40 % FTP
    12 min

Why ride Critical Power Test?

FTP tests estimate your Functional Threshold Power — the number every workout in YourIntervals is scaled to. Choose the Ramp Test for a quick, no-pacing test, or the classic 20-minute test.

When to use it

When you start structured training, and every 4–8 weeks to keep your targets accurate.

Recovery

A test is a hard session. Ride it rested, and ride easy the next day.

Riding tips

  • Ride it in ERG mode: YourIntervals sets the resistance for every interval, so focus on a smooth, steady cadence around 85–95 rpm.
  • Targets feel off today? Use the intensity control to scale the whole workout up or down in 1 % steps.
  • The trainer is released during free-ride segments — you control the effort.

More about FTP Tests training →

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