FTP and zones
How to estimate my FTP if I do not know it
If you do not know your FTP, start with a cautious estimate and refine it with training and, when ready, a test.
Recommended steps
- If you have recent power history, use a reasonable, recent value rather than a historic peak.
- If you have no data, start conservatively so workouts stay doable.
- Observe whether sessions feel impossible or too easy over several days, not just one.
- Adjust FTP in small steps, not big jumps.
- When you want a more precise reference, do an FTP test. Details on protocol, acceptance flow, history and how VinApp computes the result (ramp, 20-minute, effect on zones/TSS) are in the test article.
- Do not let the search for the perfect FTP stop you from starting.