What Is an FTP Test and Why Should You Care?

At CrossFit Proficient, we're always looking for ways to measure progress beyond just the numbers on the scales. One of the most valuable tests for improving fitness, endurance, and overall work capacity is the FTP Test.

This month's challenge, Naboo (FTP Test), is designed to give you a clear snapshot of your aerobic fitness and help you train smarter moving forward.

What Does FTP Stand For?

FTP stands for Functional Threshold Power.

In simple terms, it's the highest level of effort you can sustain for an extended period of time without rapidly fatiguing.

Think of it as your "all-day hard pace". It's the point where you're working hard, breathing heavily, but still able to maintain a consistent output.

Traditionally FTP is measured on a bike, but similar concepts can be applied to rowing and other endurance machines.

What Is the Test?

For this challenge you'll complete one of the following:

• 20-Minute Watt Test on the BikeErg
• 20-Minute Calorie Test on the Air Bike
• 20-Minute Calorie Test on the RowErg

Your goal is to maintain the highest sustainable effort possible for the full 20 minutes.

The test is scored by:

• Average Watts (BikeErg)
• Total Calories (Air Bike or RowErg)

The key word is sustainable. Going out too hard in the first few minutes can make the second half very uncomfortable.

What Does It Measure?

1. Aerobic Capacity

Your aerobic system is responsible for producing energy during longer workouts and recovery between high-intensity efforts.

A stronger aerobic engine means:

• Better endurance
• Faster recovery between rounds
• Improved performance in longer workouts
• Greater ability to sustain higher intensities

2. Pacing Ability

Many athletes struggle with pacing.

The FTP test rewards athletes who can:

• Start under control
• Maintain consistency
• Push when it counts

Learning to pace effectively carries over directly to CrossFit workouts, running events, rowing pieces, and endurance competitions.

3. Mental Toughness

Twenty minutes is long enough for your mind to start negotiating.

The FTP test teaches you how to:

• Stay focused under fatigue
• Manage discomfort
• Maintain effort when things get challenging

These skills transfer to every area of fitness and life.

Why Is This Important for CrossFit?

CrossFit isn't just about lifting heavy weights or moving fast.

Many workouts are won or lost based on your aerobic fitness.

A stronger aerobic engine can help you:

• Recover faster between heavy lifts
• Maintain pace during AMRAPs
• Improve Murph times
• Hold consistent output in longer workouts
• Perform better in Open-style workouts
• Recover more quickly between training sessions

Athletes often focus on strength because it's easy to see progress on the barbell. However, improving your engine can have an even bigger impact on overall fitness.

What Should You Aim For?

The goal isn't to beat everyone else.

The goal is to establish a benchmark.

This test gives you a starting point that can be retested in the future.

When we retest, we're looking for:

• Higher average watts
• More calories completed
• Better pacing
• Improved consistency

Even a small improvement can represent a significant increase in fitness.

Tips for Success

Start Conservatively

The first 3-5 minutes should feel manageable. If it feels like a sprint, you're probably going too hard.

Stay Consistent

Aim to hold a steady output rather than constantly surging and slowing down.

Focus on Breathing

Controlled breathing helps you stay relaxed and efficient.

Break It Into Chunks

Instead of thinking about 20 minutes, focus on:

• First 5 minutes
• Next 5 minutes
• Final 10 minutes

Empty the Tank Late

If you've paced correctly, you should have enough left to increase your effort during the final 2-3 minutes.

The Bigger Picture

Fitness isn't built in a single workout.

It's built through consistent effort, measured over time.

The FTP Test gives you a valuable benchmark that helps answer an important question:

"Is my engine improving?"

Whether you're training for CrossFit, a HYROX event, an Olympic lifting competition, a fun run, or simply want more energy for everyday life, improving your aerobic fitness will help.

Record your result, give your best effort, and when we retest in the future, you'll have a clear measure of how far you've come.

Strong. Fit. Proficient. 💪🏻

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