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This guide explores FTP in Zwift: what it is, why it’s important to know yours, which FTP test in Zwift to take, and how you compare to others.
KEY TAKEAWAY
Functional Threshold Power (FTP) is one of the basic concepts of cycling performance and training. Whether you’re chasing personal records or just getting started with structured workouts, understanding FTP can transform your Zwift experience. There are multiple FTP tests, each with pros and cons (you will learn more about them below). Remember that you should compare your FTP over time with your results. However, if you are competitive, it is helpful to know how you compare to others.
What Is Functional Threshold Power (FTP) in Zwift?
Functional Threshold Power (FTP) represents the maximum power output you can theoretically sustain for one hour. It’s a key indicator of your endurance and cycling fitness. In Zwift, FTP is used to personalize workouts, determine power zones, and categorize riders in races.
The Benefits of Testing Your FTP
Testing your FTP is crucial for several reasons:
- Track Progress: It serves as a benchmark for your fitness, allowing you to see your improvements over time.
- Tailor Your Training: FTP guides your workout intensity and helps optimize your training plan.
NOTE: Until October 2024, Zwift used the FTP (A-D) race categorization, which was later replaced by the Racing Score system.
How to Determine Your FTP in Zwift?
To measure your FTP, take one of the FTP tests Zwift offers. You will find them in Workouts > FTP Tests folder.
The following table almost matches the Zwift FTP tests. I explain them in-depth below.
| Pros | Cons | Multiplier | |
|---|---|---|---|
| 8-minute FTP test Ramp test | • less demanding • more accessible for beginners | • less accurate and less representative | 0.90 0.75 |
| 20-minute FTP test (most popular) | • relatively accurate and representative | • can be demanding and difficult for some riders | 0.95 |
| 60-minute FTP test | • very comprehensive | • very demanding and difficult | 1 |
PRO TIP: When performing an FTP test, turn off ERG mode to select your preferred gear.
1. FTP Ramp Test
The FTP Ramp Test involves gradually increasing resistance until failure. This progressive test is great for riders who prefer a less strenuous yet accurate way to determine their FTP. It’s especially useful for beginners because they often don’t know how to pace themselves.
2. FTP Ramp Test (Lite)
The FTP Ramp Test (Lite) is a shorter version of the Ramp Test, providing a more beginner-friendly approach. It’s ideal for new riders who want to get a sense of their FTP without the longer duration of the full Ramp Test. But honestly, this test is not that much different from the standard one.
3. FTP Test (Standard)
The Standard FTP Test requires a 20-minute effort at maximum sustainable intensity. Your result is multiplied by 0.95 to estimate your FTP for an hour. This test is best for experienced riders who can pace themselves because it provides more accurate results. But it’s also more difficult as you will suffer longer (if you pace yourself well).
Which FTP Test is Right for You?
Choosing the right FTP test depends on your experience level and goals. If you’re an experienced cyclist, the Standard FTP Test might be ideal. Beginners may prefer the FTP Ramp Test or FTP Ramp Test (Lite) because it is not as long, and they might not know what power they can sustain.
Once you know your FTP, Zwift automatically calculates your training zones. You can also use this FTP power zones calculator for more info. Remember, these zones are just an estimate, and for accurate results, you should undergo supervised testing by a professional who will also measure your lactate and many other metrics.
What’s a Good FTP on Zwift?
Unfortunately, Zwift does not publish its users’ data, but the following tables, based on Hunter Allen and Andrew Coggan, Ph.D., help us see the comparisons. The following table shows W/kg (i.e. your hourly power/weight) and the relevant category.
| Rider Level (MEN) | 5s | 1 min | 5 min | 60 min (FTP) |
|---|---|---|---|---|
| World Class (International pro) | 22.8< | 10.6< | 6.8< | 5.6< |
| Exceptional (Domestic pro) | 21~23.4 | 9.9~10.8 | 6.2~7 | 5.2~5.9 |
| Excellent (Cat 1) | 19.3~21.6 | 9.2~10.1 | 5.5~6.4 | 4.6~5.3 |
| Very Good (Cat 2) | 17.5~19.9 | 8.5~9.4 | 4.9~5.7 | 4.1~4.8 |
| Good (Cat 3) | 15.4~17.8 | 7.7~8.6 | 4.2~5 | 3.5~4.2 |
| Moderate (Cat 4) | 13.6~16 | 7~7.9 | 3.6~4.4 | 3~3.6 |
| Fair (Cat 5) | 11.9~14.2 | 6.3~7.3 | 3~3.8 | 2.4~3.1 |
| Untrained (Nonracer) | <12.4 | <6.6 | <3.2 | <2.6 |
Females on the same level usually sustain about 0.5 w/kg less for an hour.
| Rider Level (WOMEN) | 5s | 1 min | 5 min | 60 min (FTP) |
|---|---|---|---|---|
| World Class (International pro) | 17.7< | 8.6< | 6< | 5< |
| Exceptional (Domestic pro) | 16.4~18.3 | 8~8.8 | 5.4~6.2 | 4.5~5.2 |
| Excellent (Cat 1) | 15.1~17.8 | 7.5~8.2 | 4.8~5.6 | 4.1~4.7 |
| Very Good (Cat 2) | 13.8~15.5 | 7~7.7 | 4.3~5 | 3.6~4.2 |
| Good (Cat 3) | 12.3~14 | 6.3~7 | 3.6~4.4 | 3~3.7 |
| Moderate (Cat 4) | 11~12.7 | 5.8~6.6 | 3~3.8 | 2.5~3.1 |
| Fair (Cat 5) | 9.7~11.5 | 5.2~6 | 2.5~3.2 | 2~2.7 |
| Untrained (Nonracer) | <10.2 | <5.4 | <2.6 | <2.2 |
So, if you weigh 75 kg and can maintain 250 watts for an hour, that results in 3.3W/kg. You can also refer to this FTP calculator for more info.
How Zwift Automatically Detects FTP Changes
Zwift can automatically update your FTP based on your performance during rides or races. If you ride above your previous FTP, Zwift may suggest an FTP update. This feature ensures that your training plan remains aligned with your current fitness level, even without manual testing.
How to Change FTP on Zwift?
To change FTP on Zwift, click on your profile info in the top right corner of the dashboard > My Profile > Enter your FTP value.
Conclusion
Understanding and testing your FTP in Zwift is essential for optimizing your training, tracking your progress, and improving your cycling performance. Whether you’re a beginner or an experienced rider, Zwift offers a variety of FTP test options to suit your needs. I recommend starting with a Ramp test if you are a beginner. More experienced riders choose a standard 20-minute FTP test.
Remember that if you are serious about improving your performance, you should not stop with one test. Once you feel you are progressed (for example, after 3-month training), it’s recommended to take an FTP test again to see your progress.
