Science · FTP, power & testing

20-minute FTP test (× 0.95)

Allen & Coggan 20-minute field test: FTP = 95% of maximal 20-minute mean power. Prefer multi-effort Critical Power when enough maximals exist.

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Last reviewed · Part of Koyaro’s public science knowledge base — the same method notes the coaching engine cites.

Athlete summary

Ride 20 minutes all-out (after the prescribed hard warm-up). Koyaro sets:

FTP = 0.95 × your 20-minute average power

The 5% reduction accounts for anaerobic contribution that still inflates a 20-minute effort above true ~60-minute threshold power.

When to use it

  • Best single-effort default for setting Coggan zones.
  • Also the primary path for eFTP from a rolling power curve when a hard 20-min MMP is present.

Prefer a Critical Power test set when you can collect multiple maximal efforts — see Critical Power, W′, and fit quality and the overview FTP field tests — 20-min, 8-min, and ramp conversions.

Literature

  • Allen & Coggan — Training and Racing with a Power Meter; 20-min × 0.95 as the standard field estimate of ~60-min FTP.

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