FTP tests
Measure your Functional Threshold Power to unlock accurate training zones and smarter coaching. Two protocol options — Ramp or 20-Minute.
FTP is the foundation of all power-based training. Your zones, workout targets, and AI coaching recommendations all derive from it. The more accurate your FTP, the more effective your training.
WattsUp supports two proven protocols.
Choose your test
Pick the protocol that suits you. The Ramp Test is recommended for most riders.
— Ramp Test
Power steps up 5% FTP every minute from a warm-up until you can't hold the target. Ride until failure, then tap 'End Test + Cool Down'. ERG mode handles the power steps automatically. FTP = 75% of your last fully completed ramp minute.
— 20-Minute Test
Ride as hard as you can sustain for a continuous 20-minute block. ERG turns off for the test interval so you control your own pacing. Go out slightly conservative — it's better to build than blow up. FTP = 95% of your 20-minute average power.
How to run a test
Schedule a Test
Ask your AI coach to schedule an FTP test at any time. It will appear on your Calendar on the scheduled date.
Complete the Test
Open the test from your Calendar and follow the on-screen intervals. For the Ramp Test, ride until you can no longer hold the target power, then tap 'End Test + Cool Down'. For the 20-Minute Test, pace yourself for the full block.
Save Your FTP
When the test ends, your estimated FTP is displayed. Tap 'Save as my FTP' and your power zones, workout targets, and AI coaching will all update immediately.
Tips for an accurate result
Rest the day before. Fatigue kills FTP scores more than anything else.
Use a power meter or smart trainer for the most accurate measurement.
For the Ramp Test, don't try to hang on past your true limit — the algorithm accounts for your last complete minute.
For the 20-Minute Test, start slightly conservative and build. Pacing too hard early leads to blowing up and an inaccurate result.
Retest every 4–6 weeks, or after completing a training block.
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