FTP Test w/ 2% Bump (for Zwift in ERG mode)

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FTP Test w/ 2% Bump (for Zwift in ERG mode)


Matt Eggleton (Eggleton Performance Coaching)

All plans by this Coach


1 Week

Typical Week

4 Bike, 3 Day Off

Longest Workout

0:45 hrs

Plan Specs

cycling beginner intermediate advanced masters multi day power based tss based

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Are you ready for your next FTP test, but find establishing the ideal pace the most challenging aspect of an FTP test? Run this workout in Erg Mode on Zwift and remove the stress of pacing and focus on a steady cadence and optimal breathing. This one-week plan augments your currently planned week of training and includes an FTP Test workout built to run in Zwift with a smart trainer. Once this one-week plan is laid over your currently planned training in your TrainingPeaks calendar (and rearranged to suit your plans), it will appear in your Zwift Workouts menu on the day of the scheduled test).

On test day, find the TrainingPeaks Custom Workouts Menu (bottom of list). When run in Erg mode, Zwift will force the rider to hold onto 107% of their current FTP for just over 20 minutes. If the rider can avoid the "Spiral of Death" (failure to continue to spin the pedals), they should get a 2% bump in FTP. Let's try it!

This plan presumes the athlete already maintains a good degree of fitness, has been building base hours/miles over the prior weeks, and has a previously established FTP.

*** All Eggleton Performance Coaching cycling training plans are best performed when the intervals sessions are performed on a smart trainer and the non-interval sessions are ridden outdoors. Synch TrainingPeaks to Zwift or TrainerRoad and run them in Erg Mode for the optimal experience and benefit. When riding outside in lieu of an interval session on the trainer do your very best to match the intensity level, duration, and TSS of the intended workout. Your form on race day depends on this.


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:30

Matt Eggleton

Eggleton Performance Coaching

Individual endurance sports coaching – specializing in tailored annual training plans, training blocks, & workouts prepared for use on the road, trail, or trainer.

Sample Day 1

FTP Test w/ 2% Bump: 1 x 20 @ 107%

Yes! Do this test from the TP Custom Workouts Menu (bottom of list) and run in Erg Mode. The plan is to force the rider to hold onto 107% of their current FTP for 20'. If the rider can avoid the "Spiral of Death" they should get a 2% bump in FTP. Let's try it!

Sample Day 1

Post-FTP Test, Easy Recovery Spin

Take a short break. Towel off, walk around a bit. Breathe :).
After about 5-10 minutes, hop back on trainer/Zwift and just ride a flat route, nice and easy. This will help flush the lactic acid from your muscles (resulting in less soreness tomorrow) and ease you back into feeling better.
Be sure to take a drink every 10 minutes.

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