FTP — the number everything else is built from
Without it, "88% of threshold" is a wish, not a workout. Measure it in half an hour.
FTP is the power you can hold for roughly an hour. Zones, interval targets and weekly load are all percentages of it — without it, "4×8 minutes at threshold" means nothing.
This is what Ognik currently uses to work out your workout targets.
An estimate is enough to start
Before your first workout the "Before you start" prompt asks for FTP and maximum heart rate; "I don't know — estimate it" works both out from your weight, age and training volume. The values then live in your profile under "Training metrics".
A ramp instead of 20 minutes flat out
The 20-minute test punishes bad pacing. On a ramp the power rises by a small step every minute and you pedal for as long as you can — the moment you drop off is the result.
Ready-made workoutFTP Test — RampThe real part usually ends between the 8th and 12th minute of the ramp. When you can't go on, tap "Finish", then "Save".
The result is 75% of the last full step
The player shows each step's target as "Target … W". Take the target of the last step you completed in full times 0.75: 290 W gives an FTP of 218 W. Not sure which step? "STREAMS" on the recording in Progress show the staircase.
- Open Progress, "Metrics" tab.
- Tap "Log measurement" and pick "Record an FTP test result".
- Enter the number and save — workout targets recalculate themselves.
Test again after 6–8 weeks; more often is measuring noise.
This is how your FTP has moved over the past year.
You have a number. Now the screen you'll spend every following hour on.