YourIntervalsFTP Tests Pro
20-Minute FTP Test
The classic field test. A short warm-up with three brief openers, then twenty minutes as hard as you can sustain.
011 min22 min34 min45 min
Duration45 min
DifficultyExtreme
TSS (est.)54
Intensity factor0.85
Workout structure
8 min 45→70 % + 3 × (30 s @ 105 % + 1:30 @ 55 %) + 3 min @ 55 % + 20 min max + 8 min 55→40 %. Watts shown for an FTP of 250 W — the app scales every target to your own FTP.
How the test worksAfter a structured warm-up, ride the 20-minute block as hard as you can sustain — the trainer is released so you control the effort. Your FTP is estimated as 95 % of your 20-minute average.
- Warm-up45 % → 70 % FTP8 min
- 3 × repeat30 s @ 105 % + 1:30 @ 55 %6 min
- Opener105 % FTP · 262 W at 250 W30 s
- Recovery55 % FTP · 138 W at 250 W1 min 30 s
- Recovery55 % FTP · 138 W at 250 W3 min
- 20-Minute Test EffortMax sustainable (guide 100 %) · ERG released20 min
- Cool-down55 % → 40 % FTP8 min
Why ride 20-Minute FTP 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.