The classic ‘FTP test’ has long been the gold standard method of determining the power a cyclist can sustain for one hour - their Functional Threshold Power (FTP) - which is then used to determine their training zones during structured sessions. This is not only a great barometer of fitness, but can be carried out for free in the comfort of your own home. Knowing your FTP allows you to ensure you’re training intervals in the correct zones - hard enough to progress, not so hard they’re achievable - and track your progress.
The 2010 test concocted by Andy Coggan and Hunter Alan has riders complete a 20-minute all-out effort, before multiplying the resulting number by 0.95%. Other means of testing have since arisen: the ramp test, and the 2 x 8 minute. They all have one thing in common: the rider goes as hard as they can for a given period of time, and their success determines the number at the end.
