How to Adjust Your FTP on Zwift

How to Adjust Your FTP on Zwift

Since Zwift workout intervals are generally based on percentages of your FTP, it is important to have your FTP set correctly so your workouts will have the proper level of difficulty.

Set your FTP too high, and your workout will be too tough. Set it too low, and it will be too easy!

There are actually several ways to change your FTP in Zwift. Here’s how each method works.

Method 1: Setting Your FTP via a Test (Preferred)

Testing is the most accurate way to determine your current FTP. But be warned: FTP tests require a maximal effort, which is always a challenge!

Zwift’s FTP tests can be found under Workouts>FTP Tests. You can get to the workouts screen by clicking “Training” from the startup screen, or hitting the “E” key on your keyboard in game.

There are three tests available. The first two (“FTP Test” and FTP Test shorter”) are “traditional” FTP tests in which you will put out a maximal 20-minute effort after warming up.

The third (“Ramp Test”) is a shorter effort which starts easy then ramps up in 20-watt increments every minute. The challenging portion of this test is typically 4-8 minutes long. Learn more about taking a ramp test >

Whatever test you choose, the game will prompt you to save your newly-tested FTP value once the test is complete.

Method 2: Manually Setting Your FTP

You can easily change your FTP to any number you’d like. This can be done in two different places, both only available from within the Zwift game.

The first place you can adjust your FTP is under your profile. To get there, click “Menu” while in game, then click the edit icon next to your profile info at the top-right. Adjust your FTP, then click to save.

The other place your FTP can be adjusted is from the workout picker. Select any workout, then change the FTP number at the bottom-left. As soon as you change the number, your new FTP value will be saved.

Method 3: Setting Your FTP via Zwift’s Auto-Detection

Zwift automatically tests your FTP on every ride, prompting you if an increase is detected. Your FTP value is calculated at the end of your ride as 95% of your highest 20-minute average power.

Example: if your FTP is set to 270 watts, and you averaged 307 watts for 20 minutes in a Zwift race, the game would prompt you with the screen below when you finished your ride:

Just hit “Oh Yeah” to save your new FTP. And of course, hit F10 to take a screenshot so you can share your new FTP on Zwift Riders Facebook and other social media. 😃

About The Author

Eric Schlange

Eric runs Zwift Insider in his spare time when he isn't on the bike or managing various business interests. He lives in Northern California with his beautiful wife, two kids and dog. Follow on Strava

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Deepboy
Deepboy
11 months ago

Eric, my FTP when entering to Zwift was auto-calculated in 151. Then got to 163, then 175, and in the Tour of London stage #1 where I went full gas, got to 191. Well, I never got any message from Zwif at end of races to tell me that FTP was updated. I always found out in my profile when it was updated. Why I don’t get any auto-message?

Marco Leone
Marco Leone (@10219434163712009_anonymous)
10 months ago
Reply to  Eric Schlange

I run on MacOS.

Yes, i see it should appear during saving the ride, but never happened, even if the FTP was updated at least 3 times (that’s when i noticed it in my profile, but may have been updated other times in the middle) from the 151w of the first days.

jayson
jayson
10 months ago

I continually update my FTP on the Apple TV app for Zwift but it never sticks. I cannot update it on my.zwift.com. Why is this not working for me?

Addison S.
Addison S. (@addison9)
8 months ago

Hey Eric!

Just curious as to why it takes 95% of your best 20 min. effort and not the entire average when it auto-calculates from a ride? (Awesome work with the website, by the way! I’m constantly on it checking route details and other things.)

-Addison

Addison Simis
Member
Addison Simis (@addison9)
8 months ago
Reply to  Eric Schlange

I’m now realizing I may have misspoke or worded my question incorrectly… I meant why do they take 95% of the highest 20 min. average period and not the full 100% of that highest 20 min. period? I’m just curious because I had an effort up the Innsbruck KOM yesterday and I finished in 20 minutes and 17 seconds. I thought for sure my estimated FTP would increase when I went to save the ride, but it never did. I went to read the Power Curve on Strava under the analytics of the ride, and the 20 min. average was… Read more »

Addison Simis
Member
Addison Simis (@addison9)
8 months ago
Reply to  Eric Schlange

Gotcha… thanks for the help.

Johan de Villiers
Johan de Villiers (@johandev1505)
7 months ago

Hi Eric, you know if this is still the case, that Zwift only uses your best 20min effort during a ride to recalculate your FTP? I just finished the Bologna TT race in 17mins and then soft pedaled down the hill afterwards. So although my total ride was longer than 20mins, I definitely didn’t go full out the entire 20mins, those last 3mins I coasted and still got an FTP increase. It seems highly unlikely that they used a 20min effort to recalculate my FTP in this case. Maybe they used a 5min effort? That would make more sense because… Read more »

Jim
Jim
7 months ago

I did the FTP test on Zwift and got a 199. After a few training rides, I did a race and got a new 222 FTP. I think that is more than my real fitness level and it pushed me from a D group to the bottom of the C group range. I didn’t even finish in the middle of the D group yet and would have been last in the C group in the last race. I think my FTP is too high that could affect the zones I should be in for the Zwift training programs. Should I… Read more »

Martin
Martin
7 months ago

My wife’s FTP is set at zero (she doesn’t know what it is) and although she’s ridden 200+ miles on Zwift it has never automatically set it. Any ideas why?

charlie Gilmore
charlie Gilmore
7 months ago

Hi, I just recently joined Zwift. I took the FTP test today and during the warm-up, while in erg mode the resistance would periodically fall off for a few seconds. For example, if the watts were set at 150, the resistance would suddenly drop to 120 for a few seconds and jump back to 150. During the actual FTP test, resistance also changed significantly.  Resistance would randomly increase and decrease requiring me to drastically ramp up or down my cadence. My wattage also varied significantly as the resistance and my cadence changed. Is this the way the FTP test is supposed to work or do… Read more »

c andy b
c andy b
6 months ago

ERG mode should not be on for the 20 min test portion of the FTP. Even if you DO have it on the app should disable it for the actual test. Maybe redo it

S Cranmer
S Cranmer
6 months ago

I’m here because I thought TP Custom Workouts overrode Zwift with target Watts. Not so! Now I’m making sure I know how to reset my FTP in Zwift so I have a “just right” interval ride, at the power level prescribed by my coach.

Claude A
Claude A
5 months ago

Hi Eric, just a question on how Zwift calculates FTP during a race. Do you know if its using 95% of the best 20 min average or is it using the Normalised Power for those 20 mins? Reason I ask is that I see a discrepancy between auto-calcs from Zwift vs Training Peaks where Zwift is taking 95% of the NP shown in TP while TP is using the non-NP average as per standard method. I see merit for using the NP figure during racing as this ‘smooths’ out typical highs and lows. Thanks and keep up the great work.

Claude A
Claude A
4 months ago
Reply to  Eric Schlange

Hi Eric, just checked my numbers from a race I did on Tuesday where I received a auto FTP upgrade to 281 which seems contradict your test. Looking at TP results (imported from Zwift) my 20 min best was 293 watts and NP was 296 watts. The new FTP of 281 happens to be 95pct of 296np. Seems strange to me but I do think using np For ftp in a racing situation is probably closer reflection.

Claude A
Claude A
4 months ago
Reply to  Claude A

Pics attached

Joe P
Joe P
4 months ago

For the FTP short test is the 20 minute interval suppose to be a free ride? My power was not set (like in ERG), but my cadence seemed to be set around 90 RPMs. I trained to have my cadence around 100 RPMs. So, at 100 RPMs I was 50 watts over my target (I had predetermined the correct gear for my desired cadence and wattage from previous Zwift “free rides”.) Dropping to lower gears did not help (still forced me to 90 RPMs). Needless to say, I did not have an optimal ride. I was still able to increase… Read more »

Tom
Tom
1 month ago

Would the 20 minute watts listed at ZwiftPower be appropriate for setting FTP. I did a test in Zwift a while ago, but I think the ZwiftPower result would be more appropriate, based on a number of rides/races, etc.

Lisa Rudolph Featherngill
Lisa Rudolph Featherngill
27 days ago

Great tips! Thank you

Tom
Tom
26 days ago

I prefer to calculate FTP on my Elite Training App.
I’m using the Zwift 6 week FTP builder course.
So if I update the FTP manually, will it update the training details as well?
(At the moment Zwift is taking my 20 min average)
Thanks!

Allan Stephan
Allan Stephan
12 days ago

I recently did a ramp test. No result was displayed but the number 193 was present, not sure if that was an average or FTP. When I started my 4 week FTP program it placed me at 245. Being a newbie on Zwift, I thought can’t be but I’ll ride it. Needless to say, I crapped out at 40 mins. Afterward my Garmin 830 placed me at 203, about where I would have predicted. I’ve manual updated my profile, still why wasn’t my result updated correctly?

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