WattsUpWattsUpMeasure your Functional Threshold Power to unlock accurate training zones and smarter coaching
Functional Threshold Power (FTP) is the highest average power you can sustain for approximately one hour. It's the foundation of all power-based training — your zones, workout targets, and AI coaching recommendations are all derived from it. The more accurate your FTP, the more effective your training.
~32 min
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 if your trainer supports it.
~45 min
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.
Ask your AI coach to schedule an FTP test at any time — it will appear on your Calendar on the scheduled date.
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 — ERG turns off automatically. A cool-down plays automatically at the end.
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.
Retest every 4–6 weeks, or after completing a training block. Your AI coach will schedule retests automatically within longer training plans. If your fitness has changed significantly, ask your coach to schedule one sooner.
Questions about your FTP test or results?
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