Why You Should Take the Peloton FTP Test (Even Though It’s Awful)

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The Peloton functional threshold power test (known most often as the FTP test) is a brutal 20-minute slog that is, well, uncomfortable to do. It's also important, especially if you want to start taking Power Zone classes on your Bike or Bike+. At the end of this miserable little ride, ideally, you'll feel accomplished. You'll also have some data about your general fitness level. Even though it's not fun—unless you are one of those people who finds a lot of fulfillment in hard work and/or suffering—it is useful, which is why I want to encourage you to finally do it if you never have or redo it if it's been a while.

What is the FTP test for?

The purpose of the much-feared FTP test is to gauge your general fitness level by figuring out a benchmark for your spinning sessions and customize what the company calls "power zones." Peloton will set power zones from one to seven for you if you choose to engage in those types of classes. (Read more about this specific class type here.) Even if you're not going to do Power Zone classes, knowing your functional threshold power and tracking it by repeating the test every four to six weeks can help you get a broader sense of how well you're doing with your training.

During the test, you ride as hard as you can for 20 minutes. That's really it. Your FTP, as the instructor will explain to you, is 95% of your average power during that test—it's meant to represent what your average output would be if you were to actually go as hard as possible over the course of an hour. Honestly, be grateful it's not an hour.

How to access the FTP test (and what to expect)

It's actually a little tricky to find this devil. First, I found "Discover Your Power Zones" under the Programs tab on my bike's touchscreen, but once I had enrolled in a Power Zone course, it didn't even start with the test. That was to come after a few workouts—in that course, anyway—and the workouts only unlock week by week. I didn't want to wait weeks, so I tried a different method. I just navigated to Classes, then filtered search results to "Power Zone" and "Length: 20 minutes." A number of FTP tests came up.

Really, these are just 20-minute rides in the standard class format. There is an instructor, a playlist, and an on-screen display letting you know your cadence and resistance. If you've taken a single class on a Peloton bike, it will be familiar to you. If you have not taken a class on the Peloton bike, please do that a few times first so you know how the machine works. There's also a meter across the bottom of the screen letting you know which power zone you're in at a given time, but if it's your first time taking the test, it's going to be more of an estimate of what the zones should be, since it hasn't really been customized to you and your fitness level yet. Let me explain a little more.

The zones range between one and seven, with one being easiest and seven being hardest, and represent your output, which is a number that combines your resistance (how hard it is to pedal) with your cadence (how fast your legs are moving). If your resistance is up and you're pedaling fast, you'll scoot yourself into a higher zone. This is especially relevant when taking a Power Zone class after completing your FTP test, since the zones will be automatically calibrated to your own fitness level. That is to say, your "zone four"—when you're huffing and puffing but still able to operate just fine—might be a different output number from someone else's. Some unfortunate news: No matter which instructor you choose for your FTP test, they'll always encourage you to start in zone four and move up from there over the course of 20 minutes. This is why a warmup before the test is crucial, but we'll get to that.

My first FTP experience

First of all, I want it on the record that this is a decently difficult endeavor. I am saying that as someone who teaches at least three cycling classes per week, has done so for four years, lifts about four times per week, and also rides the Peloton bike for at least 15 minutes every day (but usually more). I am not an exercise novice. Still, my first FTP test kicked my ass.

After finding it among my filtered class search results, I approached my FTP test, led by Olivia Amato, with a very foolish mindset of, "How hard can it be?" It can be hard. You start in zone four and are instructed to increase your resistance periodically, moving through the zones at a rate of about one every five minutes until you're in zone seven, pushing as hard as you can. The FTP test I chose stuck with a cadence around 90, though I've checked out a few others using my Peloton app and noticed they vary. Christine D'Ercole's FTP test, for instance, starts at a cadence of about 80. Each class has user-generated difficulty ratings, so check those if you're unsure which instructor to choose. Denis Morton's FTP test scores a whopping 9.8 out of 10 on the difficulty scale while Amato's has a 9.2 and D'Ercole's has a 9.3. Keep in mind that you don't have to stay at the cadence they're suggesting. This is a test of your abilities, so perform to your abilities only.

Credit: Lindsey Ellefson

Over the 20 minutes, Amato said a lot of encouraging things. A few selections:

• "Today is one of those days where we get to work hard, where we get to show up for ourselves, so do it with everything that you have, everything that you are. That's what you deserve to give yourself."

• "Celebrate the fact that we get to do this together, that you're capable, that you're here, that you're alive, that we're breathing, that we're moving, that we get to work hard. Celebrate the fact that you showed up today."

• "I want you to really start to step into your potential. We already know it's there so let's start to bring it to life."

It went on like this for the full 20 minutes. Amato, for sure, is good at her job because by the end of this test I was not interested in continuing, but her peppy little encouragements did make me (begrudgingly) keep at it. Of note, participants are encouraged not to come out of the saddle unless they really need a break. I challenged myself to not lower my resistance even once, but only raise it every few minutes, so that was really tough.

In the end, my highest output over the course of 20 minutes was 394 watts. My best cadence was 124 rpm. Per my Apple Watch, my average heart rate was 144 bpm. Even if I didn't get a bunch of data out of this that enables me to track my progress—which I certainly love to do—this was a damn fine workout.

You want me to reveal my ultimate FTP score, I know. I am not doing that. First of all, I'm not doing that because I scored lower than I expected to. (I partially attribute that to hubris and partially attribute that to first-time confusion and poor preparation. I'll get to my prep tips in a minute.) But also because, for as structured as this test is, it's also very subjective and is not a decisive or thorough overview of your health and fitness. This score is just one benchmark. It can be affected by so many things, from your age and experience level to how nutritious your breakfast was and how much sleep you got the night before. Don't take your score as anything more than a benchmark upon which you can build some training plans. Don't compare your score to mine (not that I'm allowing it) or to the hundreds of Peloton users who post theirs on Reddit. Only compare your score to the next score you get, and even then, do it with some grace for yourself. Like your weight or BMI, this is just a number in a big sea of numbers that, all together, still don't paint the full picture of your health and wellness, let alone do that individually.

Preparing for your FTP test

To prepare for my FTP test—which I decided to do on the same day I even made up my mind to do it at all, which was my first mistake—I put on my all-time favorite workout set and drank a protein-powder smoothie while I relaxed for exactly 30 minutes, then drank some pre-workout mixed into a bottle of water and did a 15-minute warmup while I waited for it to kick in. That's about it! A few critical errors were made by me right off the bat: I slept badly the previous night and woke up before the sun to... lift and teach a spin class. My breakfast was a granola bar I found in my bag on the way to the gym and, by the time I started my FTP test, I had already banged out 90 minutes of strenuous exercise earlier in the day. The good news is that if I can do it in unideal circumstances, we can all do it in great ones.

Here's what you should do:

• Because this is designed to be a test of your optimal output, do it on an optimal day! There's no rush. Sometimes, I like to hop on my bike on a day I'm feeling down because it perks me up, but this is not the time for an FTP test. Instead, pick a day when you're feeling good.

• Be well rested. Don't over-exert yourself beforehand and make sure you get sufficient sleep the night before.

• Eat something nutritious. It doesn't have to be right before you hop on the bike (and, for what it's worth, I'm not a big believer in eating too soon before cardio), but you should have some fuel in the tank to perform well.

• Hydrate before and during. It sounds obvious, but it's key. I don't love water so I find ways to trick myself into hydration. Right now, I'm obsessed with my Owala water bottle because it's comfy in the hand and easy to grab from the cup holder, plus the unique sipper-and-straw combo makes it easy to swig from even if I'm riding hard. I also keep some SaltStick FastChews—chewable electrolyte tablets—with me when I'm spinning because they're easier to gobble up and taste better than plain water. Whatever works for you and motivates you to stay hydrated, take advantage of it for this.

• Do a warmup. There are FTP-focused warmups available on Peloton. You'll see them when you filter your classes by "Power Zone" but before you filter for 20-minute rides, as they are either 10 or 15 minutes long. These are meant to ease you into the right physical and mental space since, again, the test starts in zone four.

• Do whatever self-talk you have to. I'm not a flowery person. I don't like inane platitudes and I never say corny motivational stuff when I'm teaching a class. We are trying to burn some calories and strengthen our cardiovascular systems here, not find nirvana or whatever. That said, this is the moment for some peppy self-motivation. Remind yourself, first of all, that you can do it, that you know you can do it, and that when, 16 minutes in, you want to stop, there's no reason you should. Have a little plan in place for what, precisely, you're going to say to yourself when you want to slow down or give up.

• Remember this isn't that serious. This is not the end-all, be-all final word on your overall health. I actually really like what D'Ercole said in Peloton's blog post about the FTP test: "Riders should not be afraid of the FTP test because it is not a judgment on one's fitness. It is simply about taking a moment to recognize where one is at that moment in time, on that particular day. Over time and retakes, it may go up and it may go down, either incrementally or dramatically. It is not a linear process. It is not a scale. It is not a compass. Understanding these things will help remove the fear from the experience."

And don't forget you can take it again. In fact, I'm going to again today. I'm interested in seeing if there's any notable difference in my score when I better prepare. It's just as instructive for me to understand how—or if—my body and capacity change in the span of 24 hours as it is to finish up a tough ride and be shown an FTP score. Try taking the test at a few different points. Try different times of day or after eating certain things. At the completion of an FTP test, you're given the option to keep your score as your benchmark for Power Zone classes, but you don't have to, so you might as well play around and see what you can discover.