FTP Test · Standard 20-min
20-MIN FTP TEST
The gold-standard FTP test. 10-min warmup → 5-min activation → 5-min rest → 20-min best effort → 10-min cooldown. Total session: 45 minutes. Auto-calculates your new FTP and syncs it to JoyOne, JoyAnalyze, and JoyFit.
Test Protocol
Five phases, 45 minutes total. Follow the timeline exactly — the rest between activation and test is what separates a valid result from a blown-up one.
Progressive ramp from easy spin to moderate. Aim for HR < 75% max by the end.
Progressive ramp from easy spin to moderate. Aim for HR < 75% max by the end.
5 minutes at threshold to wake up the legs and clear the legs out. Do NOT go above FTP.
5 minutes at threshold to wake up the legs and clear the legs out. Do NOT go above FTP.
Easy spinning. The recovery matters — go too hard and the test is over before it begins.
Easy spinning. The recovery matters — go too hard and the test is over before it begins.
20 minutes as hard as you can sustain. Pace yourself — 5-10s slower per km than your TT pace. Avg power × 0.95 = your new FTP.
20 minutes as hard as you can sustain. Pace yourself — 5-10s slower per km than your TT pace. Avg power × 0.95 = your new FTP.
Progressive cooldown. Helps clear lactate. Eat + drink within 30 min.
Progressive cooldown. Helps clear lactate. Eat + drink within 30 min.
FTP Calculation
JoyTrain auto-calculates your new FTP from the 20-min test segment. We surface three formulas so you can sanity-check the result.
Standard 20-min × 0.95
The classic Coggan formula. Recognizes that 60 min is ~5% lower than 20 min.
The classic Coggan formula. Recognizes that 60 min is ~5% lower than 20 min.
Best 8 min of 20 min × 0.90
When you fade badly in the second half of the test. The 8-min × 0.90 is a more honest reflection of LT2.
When you fade badly in the second half of the test. The 8-min × 0.90 is a more honest reflection of LT2.
Critical Power (CP)
If you have 3-min and 12-min bests: CP ≈ (12min × 3min × (12 − 3)) / (12² − 3²). Use as a sanity-check.
If you have 3-min and 12-min bests: CP ≈ (12min × 3min × (12 − 3)) / (12² − 3²). Use as a sanity-check.
Pacing Tips
- • Going out too hard in the first 5 min — you'll blow up by minute 12.
- • Skipping the rest between activation and test — too much residual fatigue.
- • Not warming up enough — first 5 min of the test feels impossible.
- • Doing the test in a fatigued state — wait 48-72h after a hard session.
- • Pick a flat indoor course (trainer) — outdoor tests need to be wind-free.
- • Use a fan + cool room — heat degrades 20-min power by 5-10%.
- • Eat 60-90g carbs in the 2h before. Sip water during the test.
- • Repeat the test every 6-8 weeks to track FTP progression.
What happens after
FTP synced to your profile. Powers CTL/ATL/TSB calculations going forward.
New FTP updates the power-zone labels in any future comparison.
Power zones across all workouts and dashboards recompute.
Library workouts and your custom templates rebase to the new FTP.
Requires: smart trainer or power meter. ERG mode recommended.