Science · FTP, power & testing

8-minute FTP test (× 0.90)

Carmichael Training Systems 2×8 protocol: FTP = 90% of best (or mean) 8-minute 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

Complete two maximal 8-minute efforts with recovery between them. Koyaro uses the best 8-minute mean (coaching practice may average the pair) and sets:

FTP = 0.90 × 8-minute average power

Eight minutes draws more anaerobic contribution than twenty, so the correction (10%) is larger than the 20-min factor (5%).

When to use it

  • Time-crunched athletes who find a 20-minute TT daunting.
  • Fallback eFTP path when the curve has a hard 8-min MMP but no usable 20-min.

Expect more day-to-day noise than the 20-min test. Prefer Critical Power when you can gather several maximal durations — see Critical Power, W′, and fit quality and FTP field tests — 20-min, 8-min, and ramp conversions.

Literature

  • Carmichael Training Systems (CTS) — 2×8-minute FTP protocol; 90% conversion used widely in coaching software and field practice.

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