Your FTP is the highest average power you can sustain for about an hour without fatiguing, expressed in watts per kilogram.1 The easiest way to measure your FTP is with a power meter and a 30-minute timed test. To do this, wear a power meter and follow these steps: Warm up for 10 minutes. Then, run as fast as you can, consistently, for 30 minutes. Cool down for 5 to 10 minutes. The average power from the final 20 minutes of your time test is your FTP.