# Create training to increase FTP

**URL:** <https://forums.zwift.com/t/create-training-to-increase-ftp/541460>\
**Category:** General Discussion\
**Created:** [March 6, 2021, 3:04pm UTC](https://forums.zwift.com/t/create-training-to-increase-ftp/541460 "2021-03-06T15:04:33Z")\
**Posts on this page:** 6\
**Page:** 1

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**Author:** ![Robert\_Cras](https://sea2.discourse-cdn.com/gozwift/user_avatar/forums.zwift.com/robert_cras/32/416836_2.png) [@Robert\_Cras](https://forums.zwift.com/u/Robert_Cras)\
**Post date:** [March 6, 2021, 3:04pm UTC](https://forums.zwift.com/t/create-training-to-increase-ftp/541460/1 "2021-03-06T15:04:33Z")

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Hi,

As i understand it, if you cycle 20 minute above your FTP, it will be adjusted. Instead of doing an FTP test and going all out, I was wondering if you could creat your own work out, 5 min warming up, 20 min FTP + 5%, 5 min cooldown. If you can hold the power, would this work to get an FTP increase?

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**Author:** ![D\_Watson](https://sea2.discourse-cdn.com/gozwift/user_avatar/forums.zwift.com/d_watson/32/414851_2.png) [@D\_Watson](https://forums.zwift.com/u/D_Watson)\
**Post date:** [March 6, 2021, 4:07pm UTC](https://forums.zwift.com/t/create-training-to-increase-ftp/541460/2 "2021-03-06T16:07:46Z")

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Sort of. Zwift uses 95% of 20 min power for your FTP. So if your FTP is 200 and you do 20 min of 200W your FTP won’t increase. You’d have to do \>211W to increase your FTP.

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**Author:** ![Gerrie\_Delport\_ODZ](https://sea2.discourse-cdn.com/gozwift/user_avatar/forums.zwift.com/gerrie_delport_odz/32/437556_2.png) [@Gerrie\_Delport\_ODZ](https://forums.zwift.com/u/Gerrie_Delport_ODZ)\
**Post date:** [March 6, 2021, 4:17pm UTC](https://forums.zwift.com/t/create-training-to-increase-ftp/541460/3 "2021-03-06T16:17:08Z")

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A true FTP test has a certain protocol. Just doing 20min is not really a FTP test.

There’s some good information on the internet.

The Zwift FTP test is easy to do.

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**Author:** ![Jim\_Mattson](https://sea2.discourse-cdn.com/gozwift/user_avatar/forums.zwift.com/jim_mattson/32/387761_2.png) [@Jim\_Mattson](https://forums.zwift.com/u/Jim_Mattson)\
**Post date:** [March 6, 2021, 5:25pm UTC](https://forums.zwift.com/t/create-training-to-increase-ftp/541460/4 "2021-03-06T17:25:24Z")

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Of course, the best FTP test is an hour long. No special protocol needed. Just hold the highest average power you can.

Anything else is just an approximation.

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**Author:** ![Chay\_Mckenzie](https://sea2.discourse-cdn.com/gozwift/user_avatar/forums.zwift.com/chay_mckenzie/32/55672_2.png) [@Chay\_Mckenzie](https://forums.zwift.com/u/Chay_Mckenzie)\
**Post date:** [March 6, 2021, 5:29pm UTC](https://forums.zwift.com/t/create-training-to-increase-ftp/541460/5 "2021-03-06T17:29:35Z")

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Maybe best is the wrong word. It will produce a more accurate result but is very unpleasant to do and is difficult to pace without knowing your ftp in advance.

Ramp requires no pacing just go until you stop!

I use a 20min test, as ramp over estimates my ftp.

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**Author:** ![Robert\_Cras](https://sea2.discourse-cdn.com/gozwift/user_avatar/forums.zwift.com/robert_cras/32/416836_2.png) [@Robert\_Cras](https://forums.zwift.com/u/Robert_Cras)\
**Post date:** [March 10, 2021, 10:41am UTC](https://forums.zwift.com/t/create-training-to-increase-ftp/541460/6 "2021-03-10T10:41:12Z")

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Hmm thats looooong an hour. Just did the short FTP test this weekend and it increased with 9 watt. I find it hard to measure out your wats during the ride. Now I held an average of 213 up’d it to 214 at 15 minutes and ended with 215 Watt average for the ride.

But it was hard…