How to measure and improve your FTP in Indoor Cycling

When you train on a smart trainer, having a clear reference point for your fitness level is essential. That reference is your FTP in indoor cycling, a value that measures your functional threshold power and serves as the foundation for structuring any training plan.

With the latest version of BKOOL, you can now perform different FTP tests on your trainer, adapted to your needs. Among them, the 8-minute test stands out, designed to deliver accurate results without having to go all out for 20 minutes straight.

In this article, you’ll discover what FTP really is, how the tests in BKOOL work, and above all, why it’s so important to take this test if you truly want to improve your indoor sessions.

What is FTP in indoor cycling?

FTP (Functional Threshold Power) is the highest average power you can sustain consistently for about one hour.

In indoor cycling, this data is crucial because:

• It defines your training zones.
• It allows you to track your progress over time.
• It helps you optimize the intensity of each session.

In short: knowing your FTP means training smart and making the most of every minute on the trainer.

The new 8-minute FTP test in BKOOL

Until now, the classic way to calculate FTP was the 20-minute test. However, this type of test can be too demanding for many cyclists, especially mentally.

That’s why we’ve added the new 8-minute FTP test in BKOOL, a more accessible and practical option. Its duration is long enough to provide a reliable result that defines your training zones accurately, but without requiring you to sustain a maximum effort for 20 minutes.

In practice, it consists of a single 8-minute sustained effort where you give it your all while keeping the power as steady as possible. At the end, the platform applies a correction factor to your average power and automatically shows you your FTP. It’s a perfect option if you want an accurate measurement of your level without having to push yourself to the limit for too long.

Other FTP test options in BKOOL

In addition to the 8-minute test, BKOOL also offers other FTP test formats:

• 20-minute FTP test: the most traditional and accurate format, ideal if you’re experienced on the trainer and can handle long efforts well.
• 5-minute FTP test: a fast and explosive alternative, perfect for those who want a quick estimation of their level in little time.

This way, you can choose the format that best suits your situation, although the 8-minute test has become the perfect balance between precision and accessibility. Ready to give it a try?

How to prepare for an FTP test on the trainer

To make sure your test result is as accurate as possible, follow these tips:

1. Be rested. Avoid doing the test after several tough training days.
2. Warm up properly. Spend at least 10-15 minutes warming up progressively with some short bursts.
3. Keep it steady. Find a strong and stable pace; don’t start out too fast or you’ll burn out early.
4. Focus on cadence. Staying between 85 and 95 rpm is usually a comfortable and efficient range.
5. Take notes on how you felt. The number is important, but so are your sensations during the effort.

How to improve your FTP in indoor cycling

Once you know your starting point, you can work to increase it progressively:

• Train around your FTP. Do intervals of 6-12 minutes at 95-105% of your FTP to strengthen your threshold.
• Add high intensity. Short efforts above threshold (zone 5) help raise your maximum capacity.
• Don’t skip endurance rides. Riding in zone 2 regularly improves your aerobic base and helps recovery.
• Strength training. Off-bike exercises, especially for your core and legs, increase power and stability.
• Rest enough. Sleeping well and recovering between sessions is just as important as training hard.

Conclusion

Doing an FTP test on your trainer with BKOOL is the first step to training smart. It’s not just about knowing a number, but having a clear reference point that helps you structure your sessions, track your progress, and make sure every minute on the trainer really counts.

Without this initial test, you’d be training blind, not knowing whether you’re working too hard or too easy. That’s why taking a few minutes to do an FTP test is the best investment to make your indoor training more effective, more motivating, and a faster path toward your goals.

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