Calculate FTP from a 20-minute test
How does the 20-minute FTP test work?
The 20-minute test is a common way to estimate Functional Threshold Power. After a proper warm-up, ride for 20 minutes at the highest average power you can sustain evenly. A common estimate uses about 95% of the average power from that effort.
20-minute FTP formula
For example, 250 W for 20 minutes gives an estimated FTP of about 238 W. This is an estimate: pacing, anaerobic contribution and test conditions can affect the result.
Calculate your FTP nowCalculate it from a TCX file
If your activity contains power data, upload the TCX file to the calculator. The tool can analyse the ride and use the relevant 20-minute effort without you manually searching through the activity.
Make the test more repeatable
Choose an uninterrupted route or indoor setup, start rested and avoid going too hard in the opening minutes. Repeating the test under similar conditions makes changes over time easier to interpret.
Got your FTP? Save and use it in Ciclistiamo with your cycling data.