All tests
1h TT Test · 75 min
1-HOUR TIME TRIAL
A 15-min progressive warmup, then 60 minutes at the highest power you can sustain. The average power across the 60 minutes IS your new FTP — no multiplier needed. This is the gold-standard FTP test, but it is brutal; the 20-min test exists because 60 min is more variable day-to-day.
What it measures
This test contributes to the FTP axis of your five-axis capability radar. The score is the highest valid score across any test of this type, weighted by power-to-body-weight for power-based tests.
FTP axisTest Protocol
3 phases, 75 minutes total. The runner paces each phase automatically when a smart trainer in ERG mode is connected.
15
min
WarmupStart
55% FTP (easy)
60
min
60-min Test
90% FTP
5
min
CooldownEnd
50% FTP (easy)
Requirements
- • Smart trainer in ERG mode (recommended).
- • Pre-test FTP known (used to pace the warmup, NOT the test phase).
- • Fresh legs (5-7 days since the last hard session).
Watch out
- • Plan nutrition: 60-90g carbs/hour, start eating 15 min into the test.
- • Pace conservatively: target your pre-test FTP for the first 30 min, then hold or fade slightly.
- • This test destroys your legs. Plan 48-72h of easy riding afterwards.
Requires: smart trainer (ERG mode recommended) or power meter.