Functional Threshold Power (FTP) is the highest average power, measured in watts, that a cyclist can sustain for approximately one hour. It is a key reference point for endurance performance and the foundation for setting accurate cycling power zones.
Apple Watch and bike computers can estimate FTP from your power data once connected to a power meter. For Apple Watch, the power meter must support a Bluetooth connection.
For a more accurate result, an FTP test is the better option. A dedicated test gives you a number grounded in actual performance rather than an estimate, which means more reliable training zones and better insight into your progress over time. There are three commonly used protocols.
What You'll Need
The Test
Calculating Your FTP
FTP = Avg 20-min Power × 0.95
What You'll Need
The Test
Calculating Your FTP
FTP = Avg 8-min Power × 0.90
What You'll Need
The Test
Calculating Your FTP
FTP = Max 1-min Power × 0.75