Florence (Burke's coach) Belafonte — FTP Test (20 min) The 20-minute FTP test from the plan. 10 min warmup, 3 × 1 min openers, 4 min easy, then 20 MINUTES ALL-OUT WITH ERG OFF (free ride — you choose the gear and effort), 10 min cooldown. Zwift will offer to update your FTP to 95% of the 20-min average. Accept it. Green day only; zero drinks the night before. bike