# FTP Test

> FTP stands for Functional Threshold Power and represents the highest power output measured in wattage you can expect to average over a long time—usually...

Source: https://support.zwift.com/en_us/ftp-test-HypJnI_NH

Last updated: 2026-05-29T20:09:43.113Z

# FTP Test

FTP stands for Functional Threshold Power and represents the highest power output, measured in wattage, you can expect to average over a long time—usually around an hour. An FTP test helps estimate your FTP. Zwift uses your FTP to set workout difficulty and workout power targets. We recommend completing an FTP test before starting a training plan.

## FTP Test Options in Zwift

   

FTP Test

Intended For

Test Format

Notes

FTP Test (Standard)

General FTP assessment.

Warmup, ramp effort, 5-minute effort, and 20-minute effort.

FTP is based on the final 20-minute segment.

FTP Ramp Test

Riders 60 kg or over.

More experienced riders.

Progressive ramp test.

FTP may display as 100 at the start of the test. Final FTP is calculated during the workout.

FTP Ramp Test (Lite)

Riders under 60 kg.

Newer riders.

Progressive ramp test.

FTP may display as 100 at the start of the test. Final FTP is calculated during the workout.

Elite Racing Verification Test

Elite racing pre-verification.

Multiple timed efforts.

ERG mode is not used during this test.

## Estimating Your FTP Without a Test

If you haven't completed an FTP test, Zwift will initially estimate your FTP based on your weight and the fitness level profile you selected before your first workout. After you've started riding in Zwift we'll estimate your FTP using your power data.

## Completing an FTP Test

1.  From the Home Screen, select **WORKOUTS**.
    
    Show image
    
    ![Home Screen with workouts option highlighted](https://content-cdn.zwift.com/support/EN/Cycling/Resources/Images/Cycling - Home Screen Workouts 1.102.png "Select Workouts")
    
2.  In the **WORKOUT COLLECTIONS** screen, select **FTP Tests**.
    
3.  Select the FTP test you want to complete.
    
    Show image
    
    ![FTP tests available in Zwift](https://content-cdn.zwift.com/support/EN/Cycling/Resources/Images/Cycling - Workouts FTP Tests 1.102.png "Select an FTP Test")
    
4.  In the FTP Test overview screen, select **START RIDE**.
    
    Show image
    
    ![FTP test selected and start ride button highlighted](https://content-cdn.zwift.com/support/EN/Cycling/Resources/Images/1.67 Cycling - FTP Test Start Ride.png "Select START RIDE")
    
5.  Select a route, then select **START WORKOUT**.
    
    Show image
    
    ![Route options and START WORKOUT button highlighted](https://content-cdn.zwift.com/support/EN/Cycling/Resources/Images/1.67 Cycling - FTP Test Select Route.png "Select Route")
    

## Things to Know

*   If you use ERG mode during an FTP test, you’ll still need to manually shift gears to adjust resistance. Zwift does not automatically adjust resistance during FTP test intervals. Resistance stays at a neutral level so you can control cadence and power output throughout the test.
    
*   If Zwift detects an FTP increase when you're riding, you’ll receive an in-game notification.
    
*   FTP is only used during workouts in Zwift.
    
*   If you're using a zPower setup, follow the applicable setup guidelines before completing an FTP test.
    

## Troubleshooting

If your workouts feel too difficult, your FTP may be set too high.

This can happen when:

*   Your FTP was estimated instead of tested.
    
*   There isn’t enough ride data available for Zwift to estimate FTP accurately.
    
*   Your fitness has changed since your FTP was last updated.
    

## Related Articles

*   [Fitness Level Profile for Cycling](https://support.zwift.com/fitness-level-profile-for-cycling-BywvpEeS)
    
*   [ERG Mode in Workouts](https://support.zwift.com/en_us/erg-mode-in-workouts-SkQJC8OEH)
    
*   [zPower](https://support.zwift.com/en_us/zpower-r1XjaXbxr)
    

Ride On.

\-The Team at Zwift