Bike Fitness Test: FTP & Threshold HR

Bike Fitness Thresholds (FTP & Threshold HR)

Your training plan includes fitness tests at the start and every 4–8 weeks. These help you update your Functional Threshold Power (FTP) and Threshold Heart Rate, ensuring your training zones stay accurate.

We recommend using the CP20 Test—a simple and reliable way to estimate your one-hour cycling threshold without riding for a full hour.

What You Need

• A bike and an indoor trainer with accurate power measurement

• A fan to stay cool

• Preferably, complete the test indoors and during a recovery week for consistency

How to Do the CP20 Test

1. Warm Up (15 minutes)

• Easy/steady riding

• Include 5× 10-second efforts at your intended test pace

2. 20-Minute Test

• Ride as hard as you can sustain for 20 minutes

• Record your average power and average heart rate

• Turn ERG mode off

3. Cool Down

• 5–10 minutes of easy spinning

Your average power for the 20 minutes is your CP20.

Calculate Your Thresholds

Functional Threshold Power (FTP)

• Multiply your CP20 by 0.95

  • Example: CP20 of 200w → FTP = 190w

• Enter your FTP into your TrainingPeaks settings

Threshold Heart Rate (Bike)

• Subtract 6 beats from your average CP20 heart rate

• This estimate may vary by ±2 bpm

When to Test Again

• Re-test every 4–8 weeks, usually during a recovery week

• Your plan includes these tests at the appropriate times

For more information about FTP testing (including a video), please see Phil Mosley's blog post.

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