FTP Testing

FTP stands for Functional Threshold Power — the highest average power output (measured in watts) you can sustain for approximately one hour. An FTP test is a structured effort designed to accurately measure this number, giving you a precise fitness benchmark and the foundation for personalised training zones.

Without knowing your FTP, training intensity is guesswork. With it, every session has a purpose — your effort levels are calibrated to your actual physiology, not a generic chart. Whether you're training for an event, trying to lose weight, or simply want to get fitter, FTP-based training ensures you're working the right systems at the right intensity every time you ride.

We offer a few formats depending on your experience level. Most riders — especially first-timers — will do a ramp test, where power increases every minute until you can no longer hold the pace. More experienced riders can opt for the classic 20-minute all-out effort. A coach will brief you beforehand, guide you through the warmup, and be present throughout to keep you on track.

Usually within an hour - cool down and warm up included. However, we recommend about 1.5 hours to make time for proper bike set up, cool down and follow-up discussions.

No — we have studio bikes available for all sessions. If you prefer to ride your own bike, you're welcome to bring it and we'll mount it on one of our smart trainers. Just let us know in advance so we can ensure compatibility.

We have support for Zwift, MyWhoosh, Rouvy, and TrainingPeaks Virtual. Do note that some of the platforms will require a paid account on your part.

No worries if you don’t have an account - let us know and we’ll get you set up with one on our partner platform (TrainingPeaks Virtual).

If your preferred app is not in the list above, get in touch with us in advance and we'll do our best to accommodate you.

No prior experience is required. If you're new to indoor cycling, we'll always recommend the ramp test — it's self-regulating, so you simply ride until you can't. There's no risk of "getting it wrong." All you need to bring is effort.

Try to arrive rested. Avoid hard training sessions in the 24–48 hours prior. Get a good night's sleep, eat a normal meal 2–3 hours beforehand, and stay well hydrated. Don't try to "load up" with extra carbs or caffeine for the first time — stick to what's normal for you.

Wear comfortable cycling or athletic clothing. Cleats/cycling shoes are ideal but not required. Bring a water bottle and a small towel. If you have your own heart rate monitor, bring it — we can pair it to the bike for additional data alongside your power output.

An FTP test is genuinely hard — that's the point. The ramp test in particular builds gradually and ends when your body gives out naturally, so it's uncomfortable but not traumatic. The ramp or 20-minute test requires you to sustain discomfort for the full duration.

Yes. Your results are automatically saved to your account on whichever app you use during the session, so you'll have a full record of your power data to refer back to at any time. On top of that, our coach will walk you through your results in a brief debrief — explaining what your FTP number means, what your personalised training zones look like, and recommending the best next steps based on your goals.

Your FTP becomes the anchor for your personalised training zones — typically 5-7 zones ranging from active recovery through to neuromuscular sprint power. Every structured class and training plan typically references these zones, so your workouts are calibrated specifically to you.

We recommend retesting every 6–8 weeks, or after completing a structured training block. As your fitness improves, your FTP will rise — and outdated zones that are too easy will hold back your progress. Retesting also serves as a great motivational marker of how far you've come.

Watts per kilogram (W/kg) is the best way to compare across different body weights. A recreational cyclist typically sits around 2.0–3.0 W/kg; competitive club riders range from 3.0–4.0 W/kg. But your FTP is primarily a benchmark against yourself — the goal is to improve your own number over time, not to compare with others.

Please book in advance so our team can set up the trainer and consult you on your needs before the session.

First tests are often slightly off — especially if you do the 20-minute test and pace the effort incorrectly. That's normal and not a problem. We'll use your first result as a baseline and validate it over the following few sessions. If your training zones feel too easy or too hard, we can adjust. The ramp test in particular tends to be consistent and reliable, even for first-timers.