FTP and zones
Do I have to do an FTP test?
An FTP test helps you set a useful reference for zones and load. VinApp offers two protocols and guides you to save the result only if it makes sense.
Recommended steps
- Choose the protocol: ramp (progressive to failure) or 20-minute (sustained). Warm up well and do it when you are rested, not sick or very tired.
- How does VinApp compute the result? Ramp: your best 1-minute power × 0.75. 20-minute: your best 20-minute power × 0.95, with a conservative adjustment if the best 5 minutes is disproportionately high compared with the 20 minutes.
- At the end VinApp proposes an FTP. Review it: you decide whether to accept. If you accept, it updates your FTP and saves it to your FTP history.
- A wrong acceptance has consequences: zones, workouts and TSS will be off (too hard if FTP is high, too easy if it is low). Change gradually and observe several workouts.
- Do not treat the number as an absolute truth. It is a training reference to be checked over weeks.
- For details on zones, records and profile see related articles. If you are new, you can train a few weeks before testing.