If you're starting structured training with BLOC, one of the first things we’ll ask you to do is an FTP test.
But what is an FTP test? And how do you do one on Zwift?
Don’t worry—this guide breaks it down step-by-step and explains why we use this test to get the best results for your training.
What Is FTP?
FTP stands for Functional Threshold Power. It’s the highest power you can hold steadily for around an hour—and it's a key number we use to set your training zones in TrainingPeaks.
Knowing your FTP allows your coach to:
- Personalise your bike training intensities
- Monitor your progress over time
- Keep your workouts targeted, efficient, and effective
Why We Use the 20-Minute Test (Not the Ramp Test)
There are different ways to estimate your FTP—but at BLOC, we recommend the 20-minute test over the ramp test, especially for long-distance athletes.
Here’s why:
|
20-Minute FTP Test |
Ramp Test |
|
✅ Builds gradually with a solid warm-up |
❌ Short warm-up, not ideal for endurance athletes |
|
✅ Reflects sustained effort over time |
❌ Measures short, sharp power spikes |
|
✅ Better for long-course triathletes and cyclists |
❌ Favours anaerobic efforts and sprint fitness |
|
✅ Gives a real sense of pacing and endurance |
❌ Less useful if you’re not trained for max power |
The 20-minute test requires pacing, mental focus, and endurance—exactly the qualities we want to develop in long-distance racing. It’s a brilliant benchmark for athletes training for half or full Ironman, long sportives, or time trials.
How to Find the 20-Minute FTP Test on Zwift
- Open Zwift and log in
- From the main screen, click “Workouts”
- Choose FTP Tests from the menu
- Select:
“FTP Test” – 1 hour version (includes a 20-minute test block)
(It’s usually the first or second option) - Click “Workout” and then “Ride"
Make sure your trainer or power meter is calibrated before you begin for the most accurate results.
What to Expect During the Test
The 1-hour FTP test includes:
- A thorough warm-up (very important!)
- Some short efforts to open up your legs
- A 20-minute all-out effort
- A cool down
During that 20-minute test block, you’ll want to ride as hard as you can maintain for the full duration. Don’t go out too hard—it’s about consistent, hard effort, not a sprint.
How to Pace It
Start strong but steady—think about a pace you could hold for a 40–50 minute time trial. The goal is to avoid fading too early. Here's a good strategy:
- First 5 minutes: Settle in just under target power
- Middle 10 minutes: Hold steady and breathe
- Last 5 minutes: Empty the tank!
What Happens After the Test?
Once you're finished, Zwift will:
- Estimate your FTP (based on 95% of your 20-minute average power)
- Save the result
- Upload it to TrainingPeaks (if your accounts are linked!)
Your BLOC coach will then review your data and update your training zones accordingly.
The 20-minute FTP test is a brilliant way to kick off your training and track your fitness over time. It’s tough—but it gives your coach everything they need to tailor your sessions precisely to you.
And remember: this test is just a snapshot, not a judgment. Whether it’s your first time or your fiftieth, completing it is always a win.
It's also good to know that an FTP test is a bit of an art! The more you do, the better you will get with pacing, fuelling and knowing your limits. Part of training is learning to embrace the 'hurt' so you'll be able to push past that initial leg burn on your next test.
As always, if you're unsure about anything, reach out to your coach—we're here to help you every step of the way.
If you are not a BLOC coached athlete but would like to be, book in for a FREE call to chat more about how we can work together.
Alternatively, join our Community Membership plan and race for the team while taking full advantage of the supportive community and friendships (and you get to wear our awesome team kit too!)