FTP Calculator (Functional Threshold Power)

Calculate your Functional Threshold Power (FTP) from a 20-minute test or ramp test. Enter your average power, weight, and optionally your peak heart rate to get your estimated FTP in watts, watts per kilogram, and a full breakdown of your 7 power training zones. Your cycling fitness level is shown alongside zone ranges so you can structure workouts with precision.

Disclaimer: This tool is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making any health-related decisions.

20-min test uses 95% of your average power. Ramp test uses 75% of peak 1-min power.

W

Enter your average power for the full 20-min effort, or your peak 1-min power from a ramp test.

kg

Used to contextualise your cycling fitness level.

bpm

If provided, heart rate training zones will also be calculated.

Results

Your FTP

--

Watts per Kilogram

--

Cycling Fitness Level

--

Zone 1 — Active Recovery

--

Zone 2 — Endurance

--

Zone 3 — Tempo

--

Zone 4 — Lactate Threshold

--

Zone 5 — VO2 Max

--

Zone 6 — Anaerobic Capacity

--

Zone 7 — Neuromuscular Power

--

Results Table

More Health & Fitness Tools

Frequently Asked Questions

What is Functional Threshold Power (FTP)?

FTP is the maximum average power output you can sustain for approximately one hour. It's the cornerstone metric in cycling training, used to set all power-based training zones. Because a true 60-minute all-out effort is exhausting to perform regularly, FTP is typically estimated from shorter test protocols.

Why does the 20-minute test use 95% of my average power?

Research and coaching experience show that the power a well-trained cyclist can hold for 60 minutes is roughly 95% of what they can hold for 20 minutes. Multiplying your 20-minute average by 0.95 accounts for the extra anaerobic contribution in the shorter effort and gives a reliable FTP estimate.

How does the ramp test calculate FTP?

A ramp test increases power in small steps every minute until failure. Your FTP is estimated as approximately 75% of your best 1-minute power output. This protocol is shorter and less psychologically demanding than a 20-minute test, though results can vary depending on your rider type.

What is a good FTP for my weight (W/kg)?

Watts per kilogram (W/kg) is the most useful benchmark for comparing cyclists regardless of body size. For untrained riders, 2–2.5 W/kg is typical; recreational cyclists average 2.5–3.5 W/kg; competitive amateurs often reach 3.5–4.5 W/kg; and elite/professional cyclists exceed 5–6 W/kg.

How often should I retest my FTP?

Most coaches recommend retesting every 6–8 weeks, or at the start of a new training block. If your workouts start feeling significantly easier or harder than expected, that's a good sign your FTP has changed and a retest is due.

What are the 7 power training zones based on FTP?

The 7-zone model (popularised by Andrew Coggan) ranges from Zone 1 Active Recovery (below 55% FTP) up to Zone 7 Neuromuscular Power (above 150% FTP). Each zone targets a different physiological system, from aerobic base building in Zone 2 to short-burst sprint power in Zone 7.

Do I need a power meter to use these zones?

You need a power meter or smart trainer to measure watts accurately during testing and training. Once you have your FTP, you can also approximate zones using heart rate or perceived effort, though power is the most objective and actionable metric.

Why do heart rate training zones also use the peak HR from the test?

The peak heart rate reached at the end of a maximal 20-minute effort is a reliable approximation of your threshold heart rate. Heart rate zones are then calculated as percentages of that value, giving you a complementary HR-based training guide alongside your power zones.