How to Measure Your Cycling Fitness Effectively

Whether you’re kicking off a new cycling plan, preparing for a big event, or just aiming to crush your next cycling workout, measuring your fitness is the key to progress. With Zwift, tracking your performance and leveling up your bike training has never been easier or more fun.

In this article, we’ll explore how to measure your cycling fitness effectively using Zwift, including FTP testing, the ins and outs of the Companion App, and gamified fitness tracking.

What is cycling fitness?

Fundamentally cycling is an endurance sport. It relies heavily on cardiovascular efficiency, endurance, and being able to recover quickly between efforts. When you’re training indoors, having clear data is key to tracking your progress and staying motivated.

One of the most straightforward indicators of cycling performance is Functional Threshold Power (FTP). Your FTP is a representation of the maximum power (measured in watts) that you can sustain for an hour. Improving your FTP generally means you’re becoming a stronger cyclist.

If you’re just getting started with measuring your cycling fitness then FTP is a brilliant introduction. Once you get used to this then you might decide to track your sprint or climbing power.

Whilst power is the go-to metric for cycling performance, it isn’t everything. That’s why Zwift offers a load of ways to help you measure, track, and improve your cycling performance.

Use FTP Testing to Level Up Bike Training on Zwift

Keeping track of your FTP has never been easier with Zwift. There are four different FTP test options to suit a range of preferences and experience levels. These tests help track your current fitness level and are used to calibrate your training zones within Zwift. This is essential for making sure you’re sticking to your training and achieving your cycling fitness goals.

There’s no need to panic either. Zwift doesn’t need you to ride all out for an hour. Using some calculations in the background all you need to do is ride hard for a maximum of 20 minutes to get an accurate FTP.

1. FTP Test (Standard)

This is the classic FTP test. It includes a 20-minute all-out effort which is used to determine your FTP. The workout includes a warm-up and some short intervals to get your legs firing. It’s challenging but effective, giving you an accurate snapshot of your threshold power.

2. FTP Test (Shorter Version)

This is a variation of the classic FTP test. It’s designed for those short on time, trimming the warm-up and cooldown phases while keeping the 20-minute effort intact. 

3. Ramp Test

This test measures your FTP by gradually increasing the resistance by 20 watts every minute until you can no longer turn the pedals. Your FTP is your best one minute power multiplied by 0.75. But don’t worry, Zwift will calculate this automatically for you.

The Ramp Test is perfect for beginners and works well at both the start and end of a training plan. Its shorter duration compared to the traditional 20-minute FTP test provides an accurate, current assessment of your FTP while minimising fatigue. 

4. Ramp Test Lite

This is a tailored version of the ramp test for smaller or less experienced riders. The test starts at a lower power and increases by 10 watts every minute (instead of 20 watts).

Auto FTP Detection

In addition to the formal tests, Zwift will automatically detect FTP improvements during any cycling workout, event, race or free ride. 

If your power output during an effort of between 8-60 minutes exceeds your current FTP performance, Zwift will notify you of the new value. This auto-detection helps keep your FTP up-to-date without needing to complete the tests regularly.

Fitness Trends & the Zwift Companion App

Beyond FTP, measuring cycling fitness effectively means tracking your progress consistently. That’s where Zwift’s Companion App and more specifically Fitness Trends comes into play. It acts as your one stop shop for all your training, providing detailed insights into your performance and progress.

In the Fitness Trends section of the Zwift Companion App you can access the following data:

Training Score

Training Score is a quick snapshot of how much effective training you’ve completed over a period of time. It considers your workouts and overall effort, making it easy to see how consistent your training has been. This score adjusts based on your completed training, meaning the more workouts and training you complete, the higher your score.

Weekly Progress

Your Weekly Progress view in the Companion App shows how you’re tracking against your goals. Whether those goals are based on time, distance, calories, kilojoules, or stress points. It highlights your rest and training days, giving you a day-to-day view of how you’re progressing through the week. 

Training Status

The Training Status metric gives a real-time indication of your readiness to train. It analyzes your recent activity and tells you whether you’re:

• Ready
• Fresh
• Productive
• Overreaching
• Detraining

These insights help you train like a pro and avoid common pitfalls like overtraining or being inconsistent. It’s particularly useful if you’re following structured cycling plans, as it ensures you’re recovering adequately and making improvements.

Zwift Streaks

Consistency is key to effective bike training, and Zwift knows just that. By tracking how many weeks in a row you’ve met your training goals, Zwift helps gamify fitness in a simple but powerful way. 

By extending your Zwift streak you can earn more XP in the game or even Streak Flair, which upgrades your avatar based on the length of your streak. 

Turn Every Cycling Workout into a Game

One of Zwift’s greatest strengths is how it makes tracking your cycling fitness not just effective, but fun. This gamified nature helps make even the toughest cycling workout more engaging.

Whether you’re climbing mountains, earning XP, chasing the next level, unlocking new bikes and gear, ticking off routes, or collecting badges, Zwift transforms structured training into an immersive experience. Your training data is integrated with your in-game performance, making it easy to understand your progress and stay motivated.

You’re not just watching numbers on a screen – you’re riding through Watopia, London or Innsbruck while chasing your fitness goals. And because all your metrics are available in one app, it removes the complexity and brings everything together in one easy to read dashboard.

Integrating Measurement Into Your Training Plan

Measuring fitness isn’t just about collecting data – it’s about using that data to improve. With Zwift, you can integrate fitness measurement into your regular cycling workout routine. Here’s how:

Start with a Baseline Test: Use one of the FTP tests to establish a starting point. The ramp test is a brilliant start to riding on Zwift.

Follow a Structured Plan: Choose one of Zwift’s cycling plans, which are designed around your current fitness level and goals. If you’re new to Zwift or returning to training after some time off, try Fast Track Fitness which requires 1 hour of riding per week over a 4 week period.

Track Progress Weekly: Use the Companion App and Fitness Trends to check in on your Training Score, goal progress, and readiness.

Respond to Feedback: If Zwift shows you’re overreaching, consider a recovery day. If you’re fresh, it might be time to push.

Measuring Cycling Fitness FAQs

What’s the best way to measure fitness on Zwift?

The easiest way is by tracking your Functional Threshold Power (FTP) using one of Zwift’s FTP or ramp tests. You can also monitor your training load, recovery, and performance trends using the Zwift Companion App.

How often do I need to complete an FTP test on Zwift?

Generally, every 6-8 weeks is ideal to check for improvements. Especially if you’re following a structured cycling plan or ramping up your training intensity.

Is FTP the only way to measure cycling fitness?

No. While FTP is a core metric, Zwift also tracks sprint power, VO2 max efforts, training load, and recovery status. Together, these give a more complete picture of your fitness.

I’m new to bike training, what’s the easiest test to start with?

Zwift’s Ramp Test or Ramp Test Lite is a great starting point for beginners. It’s a great test if you’ve never paced, or if you struggle to pace an all out 20-minute effort, while still giving you a solid FTP estimate. 

Ready to level up your training? Start with a ramp test and pair it with one of Zwift’s structured cycling plans to see real progress in your power, endurance, and performance.