April 28, 2026 · 2 min read

How to measure FTP — Ramp Test step by step

FTP (Functional Threshold Power) is the cornerstone of power-based training. The Ramp Test is the simplest, most repeatable way to estimate it. Here's how to run one and what to do with the result.

What is the Ramp Test?

A progressive test where power increases by a fixed amount every minute (typically 20–25 W) until you can no longer maintain the target. The entire test takes 15–25 minutes depending on your fitness. No pacing decisions required — you just keep pedalling until you can't.

Preparation

• Rest the day before — no hard training in the preceding 24–48 hours.
• Eat normally — don't test fasted, but don't overeat either. A normal meal 2–3 hours before is ideal.
• Warm up — 10–15 minutes of easy spinning. The test protocol warms you up further in the early steps.
• Calibrate your power meter or trainer — accuracy matters. Spin-down calibration before the test.

The protocol

1. Start at a low wattage (e.g., 100 W).
2. Every minute, power increases by 20 W (adjust the step size if needed for your fitness level).
3. Maintain target cadence (85–95 RPM recommended).
4. Continue until you cannot hold the target power. The moment you drop below for more than a few seconds, stop.

Calculating FTP from the result

FTP is estimated as 75% of your best 1-minute power (MMP1) from the test. WattLog.pro calculates this automatically. Example: if your best 1-minute power was 320 W, your estimated FTP is 240 W.

This estimate is typically within 5% of a traditional 20-minute FTP test but takes less time and requires no pacing strategy.

What to do with your FTP

Set it in your training app. It defines your power zones, drives TSS calculations, and feeds the PMC chart. Retest every 6–8 weeks or whenever you suspect your fitness has changed significantly.

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