FTP Calculator (Functional Threshold Power)

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. See also our Hill Climbing Power Calculator.

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.

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.

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. You might also find our use the Spoke Length Calculator useful.

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.

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.

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.

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. Check out our Tire Pressure Calculator (Cycling) as well.