Is The Grade the Best Way to Estimate Your FTP on Zwift?

Zwift Camp: Inside Out just wrapped up on Monday, and wow—what a journey! The five workouts were fantastic, but then came Stage 6: Hilltop Hustle, complete with The Grade FTP test… and let’s just say, that one wasn’t exactly a party. But honestly, who actually enjoys an FTP test?

Being the insatiably curious person I am, I started wondering: is this really the best way to measure FTP on Zwift? And since I’m on a mission to make indoor cycling awesome for women 50 and up, I had to ask—does this test really work for us OWLs (Older Women in Lycra)?

As the DS for Team OWL, I’m always crunching numbers, so naturally, I encouraged everyone on the team to take on this stage so I could update their stats. Sorry, team—I know it wasn’t the most fun assignment! But hey, at least we’re all in this together, right?

What Exactly is an FTP Test?

An FTP test is basically your cycling report card—it tells you your Functional Threshold Power, or the highest average power (in watts) you can hold for about an hour before your legs start plotting their revenge.

Think of it as a quick snapshot of your fitness level. It shows you where you stand and helps you fine-tune your training so you can get the most out of every ride.

An FTP test tells you the highest average power in watts you can hold for about an hour before you start shouting “Shut up, legs!”

How is an FTP Test Done?

The most popular way to test your FTP is with a 20-minute all-out effort right after a solid warm-up. Just imagine you’re in a solo breakaway being chased by the peloton—go as hard as you can for 20 minutes!

Once you’re done, take your average power, multiply it by 0.95, and voilà—that’s your estimated FTP. In theory, this number is the maximum power in watts you could hold for a whole hour. For me, I’m happy to survive the 20 minutes!

What Methods does Zwift Offer to Measure FTP?

Zwift gives you a few different ways to measure your FTP, so you can choose the one that fits your fitness level—and your mood! Whether you’re feeling brave, curious, or just want to get it over with, there’s an FTP test with your name on it.

1. Standard 20-Minute FTP Test

This is Zwift’s classic FTP test—think of it as the cycling world’s version of “let’s see what you’re really made of!” After a proper warm-up, you pedal like you’re being chased for 20 minutes straight.

Zwift then takes 95% of your average power from that full gas effort and calls it your FTP. If you’re in a hurry, there’s a shorter warm-up option, but unfortunately—the 20-minute sufferfest is non-negotiable!

2. Ramp Test

The Ramp Test is like a game of “how high can you go?” on your bike. Every minute, the resistance cranks up a notch, and you just keep pedaling until your legs wave the white flag. Your FTP is then calculated as 75% of your best one-minute power—so it’s basically science’s way of rewarding you for hanging on as long as possible before the inevitable meltdown!

Zwift offers two versions:

• Ramp Test: Starts at 100 watts, increasing by 20 watts per minute.
• Ramp Test Lite: Starts at 50 watts, increasing by 10 watts per minute. This one is recommended for lighter or less experienced riders – and likely, most OWLs!

3. The Grade FTP Test

This newer test puts you on a 3.5 km climb called The Grade—so get ready to channel your inner mountain goat! Zwift crunches the numbers, using your average power and how quickly you conquer the climb using data-driven algorithms, to figure out your FTP.

4. Auto-Detection

Zwift now features super-smart FTP auto-detection. It quietly keeps an eye on your efforts during any ride or race—if you push hard for anywhere between 8 and 60 minutes and your numbers go up, Zwift will update your FTP for you. No need to do an FTP test!

Looking at Results…

Check this out for a textbook example! In his review of The Grade on ZwiftInsider, Eric Schlange didn’t just rely on his own pedal-pushing prowess—he also brought along two Zwift legends for the ride: Nathan and Gabi Guerra. Here’s how their results stacked up:

• Nathan finished in 10:37 with a resulting 335W FTP (4.97 W/kg)
• Gabi finished in 11:46 with a resulting 251W FTP (4.54 W/kg)
• Eric finished in 14:02 with a resulting 302W FTP (3.5 W/kg)

So, what do these FTP “Grade” numbers actually tell me? Time to put on my DS (Directeur Sportif) cap and play detective! First off, if this had been a race, Nathan would have snagged first place, Gabi would be a solid second, and Eric would be bringing home the bronze. But that’s pretty obvious—and it wasn’t a race.

Here’s the real takeaway: Nathan and Gabi are seriously fit! The higher your watts per kilogram (W/kg), the fitter you are. So these two are basically cycling superheroes!

Nathan and Gabi are seriously fit! These two are basically cycling superheroes!

I’ve got a feeling there’s a little more to this story…

Eric! If you’re up for another round of FTP fun, I’d love to see you, Nathan, and Gabi tackle Zwift’s 20-minute FTP test—this time on Tempus Fugit. Why Tempus Fugit? Because it’s the flattest course on Zwift, with barely 40 meters of elevation over 50 kilometers.

Time for more number crunching – this time with weight! According to ZwiftPower, Eric weighs in at 84.3kg, Nathan at 67.5kg, and Gabi at 53kg. Which brings me to the burning question: does the course gradient mess with your FTP results once you throw weight into the mix?

After all, we all know the classic 20-minute FTP test is usually done on a flat route, where your weight isn’t really the star of the show. But on a climb like The Grade, your weight suddenly gets a lot more attention—gravity isn’t shy about making its presence known. So, does being a featherweight or a heavyweight change your FTP outcome when the road tilts up? And the opposite when it’s flat? Inquiring minds (and tired legs) want to know!

I have a sneaking suspicion that not only would Eric’s FTP score get a nice little boost compared to The Grade, but if were a race, the finish times would be a lot closer too. So, what do you say—ready to trade hills for some fast, flat fun?

Does The Grade, Make The Grade?

Here’s the big question that’s just begging to be asked: can you really get an accurate FTP estimate from a test that isn’t based on a set amount of time?

We all know the classic FTP test—the good old 20-minute sufferfest. But with The Grade, your time on the climb can vary a lot… like, a whole lot! So, is it possible to get a solid FTP number when the clock isn’t ticking in the usual way?

Here’s what we know so far:

• Nathan finished in 10:37
• Gabi finished in 11:46
• Eric finished in 14:02

Time for a mini-lesson on the “critical power curve”…

Your “critical power curve” is a chart that shows how your maximum wattage starts off strong and then slowly waves goodbye as the minutes tick by. The speed at which your power drops is called “fatigue resistance”—basically, how long you can keep up a massive effort before your legs start filing a complaint.

Picture a cyclist’s power curve like a rollercoaster that only goes downhill—fast at first, then leveling off. It starts sky-high on the left (for those short, explosive efforts—think sprints), and then gracefully slides downward as you move right and the minutes tick by.

Sprinters have a curve that drops off like a cliff, while endurance riders have a gentler slope, showing they can hang on to higher power for longer. All-rounders? Their curve is somewhere in the middle—not too steep, not too flat, but just right.

Lesson complete. Back to the good old 20-minute sufferfest…

There’s a reason the 20-minute FTP test is set at, well, 20 minutes—it’s all about that power curve! You see where I’m headed, right? Nathan and Gabi were still cruising in the early, “fresh legs” part of their power curve, while Eric hung in there for an extra 3-4 minutes (go, Eric!). But here’s the kicker: none of them even got close to the full 20-minute mark.

• Nathan: 10:37 is about 53.1% of 20 minutes
• Gabi: 11:46 is about 58.8% of 20 minutes
• Eric: 14:02 is about 70.2% of 20 minutes

Next question a curious mind asks…
Let’s imagine The Grade magically transformed into a 20-minute uphill slog instead of a “who gets there first” distance test. How would everyone’s FTP numbers shake out?

I don’t know the answer. But I’d love to find out!

It’s Not Just Your Power Curve that Declines Over Time…

Age happens.
But at age 65 here’s how I look at it: Age is not an obstacle…it’s a gift!

Not only does our power curve decline over time, our FTP also declines as we age. Your FTP is at its peak in your late 20s to mid-30s, when you’re basically a wattage superhero. But as the birthdays add up, FTP tends to take a slow, graceful slide.

For women, this “power fade” really starts to show up after 50. In your 50s, the average FTP lands somewhere between 1.8 and 2.8 W/kg. For comparison, women in their 40s usually clock in at 2.0–3.0 W/kg, and in their 30s, an impressive: 2.5–3.5 W/kg.

By the time women hit the 60+ club, FTP settles down to a relaxed 1.3–2.3 W/kg.

So how did Team OWL, our Grandmasters TTT team age 60+ do on The Grade?

• Fastest: 16:54 – pretty impressive for a 67 year old if you ask me!
• Slowest: 27:46 – she ran the Stockholm Marathon the same week!
• Oldest: 17:04 – 72 years old and …strong! #NeverTooOld

To be fair—Team OWL women aren’t your run-of-the-mill riders-of-a-certain-age. While most folks in our age bracket are averaging 1.3–2.3 W/kg, our team comes in with numbers between 2.5 and 3.3 W/kg. Impressive, don’t you think!

And get this: the amazing 72-year-old (yes, Maria Shannon, we’re looking at you!) who finished in 17:04? She’s sporting a W/kg of 3.3—just a hair below Eric Schlange’s 3.5 W/kg. Oh, and by the way, Eric is only 46. That’s 26 years younger than Maria. Someone better warn Eric—he’s got some serious competition from the OWLs!

• Fastest: 16:54 is approximately 84.5% of 20 minutes
• Slowest: 27:46 is approximately 138.8% of 20 minutes
• Oldest: 17:04 is approximately 85.3% of 20 minutes

Still, I’ve got to ask—just how accurate is this test if you’re not finishing The Grade in around 20 minutes? Sure, most of Team OWL is swooping in pretty close to that magic number, but let’s be honest: for some of us, 20 minutes is more of a suggestion than a reality!

Perhaps, Not Ideal for Age 50+ Riders

If you’re in your 50s, your average FTP is cruising somewhere between 1.8 and 2.8 W/kg. Hit your 60s, and it takes a gentle dip to 1.3–2.3 W/kg.

When it comes to guesstimating finish times based on watts per kilo—or, honestly, any number that makes my head spin—my trusty sidekick is Best Bike Split. While they haven’t added The Grade or Hilltop Hustle to their Zwift routes yet, I can still get a pretty good ballpark using the Bologna TT Climb as a comparison. It’s just over 2km, while The Grade is a smidge over 3.5km, so I just multiply the Bologna time by 1.75 for a rough estimate. Math—making pain predictable since forever!

Here’s what I found:
• An average 2.2 W/kg 50-year-old would conquer The Grade in about 30:52.
• An average 1.8 W/kg 60-year-old would reach the top in 37:52.

Now, seriously—who in their right mind would sign up for a 38-minute FTP test?

Now, seriously—who in their right mind would sign up for a 38-minute FTP test?

Why Pro Teams are Moving Away from FTP

Pro teams are starting to give FTP the side-eye these days, and for good reason—it just doesn’t tell the whole cycling story. Sure, FTP has been the gold standard for measuring how much power you can crank out for an hour, but in reality: racing is a lot more complicated than just holding on for dear life for sixty minutes!

FTP has its uses, but it drops the ball in a few important ways:
• Limited Scope: FTP is all about steady, consistent effort, but pro races are anything but steady! There are sprints, attacks, and wild bursts of power that FTP just can’t keep up with.
• Not Race-Specific: FTP doesn’t care if you can handle those gut-busting surges or tactical accelerations that actually win races.
• Individual Variation: FTP tests can be a bit all over the place, and they don’t always account for your secret cycling superpowers, making it tricky to create a training plan that’s truly tailored to each rider.

FTP is helpful, but it’s definitely not the whole cycling enchilada! Especially these days, when we’ve got a full buffet of metrics to choose from. Think VO2 max, power duration curves, heart rate variability… it’s like a fitness smorgasbord, giving you a much tastier and more complete picture of your cycling superpowers.

The new, more holistic approach is all about being well-rounded: strength, endurance, mental toughness, nutrition, tactical wizardry—the works!

What Really Matters?

The Grade might not be everyone’s cup of tea on Zwift—especially if your W/kg is hanging out below 2.5. But don’t worry, Zwift’s got options galore! There’s the classic 20-Minute FTP Test for those who like to suffer the old-fashioned way, the Ramp Test if you prefer your pain in ever-increasing doses, and—after my recent adventure up The Grade—my new favorite: Zwift’s super-smart FTP auto-detection.

This cool feature is like having a silent coach in your pocket (Scotty?)—it quietly keeps tabs on your efforts during any ride or race. Push hard for anywhere between 8 and 60 minutes, and if you outdo yourself, Zwift will bump up your FTP automatically. It figures out your FTP while you’re just out there riding, no special test required. Now that’s the kind of multitasking I can get behind!

Bottom line: For women 50 and up, FTP can be a handy guide if you want it—but it’s not the boss of you. The real joy comes from the ride itself, no matter what the numbers say!