Cycling FTP Calculator
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Functional threshold power (FTP) is roughly the highest power you can hold for an hour. The common 20-minute test estimates it as 95% of your average power: 250 W for 20 minutes gives an FTP of about 238 W.
| FTP | 238 W |
| Power-to-weight | 3.3 W/kg |
| Training zones (Coggan) | |
| Z1 Active recovery | 0 to 131 W |
| Z2 Endurance | 133 to 178 W |
| Z3 Tempo | 181 to 214 W |
| Z4 Threshold | 216 to 249 W |
| Z5 VO₂max | 252 to 285 W |
| Z6 Anaerobic | 287 to 356 W |
| Z7 Neuromuscular | over 359 W |
Show steps
- FTP = 95% of your 20-minute average: 250 × 0.95 = 237.5 W.
- Zones are percentages of FTP (Allen and Coggan).
How to test FTP
- Warm up for 15 to 20 minutes, including a few short hard efforts.
- Ride 20 minutes as hard as you can at a steady effort and record average power.
- Multiply by 0.95. For a ramp test, take 75% of your best 1-minute power.
Power zones
| Zone | % of FTP |
|---|---|
| 1 Active recovery | under 55% |
| 2 Endurance | 56 to 75% |
| 3 Tempo | 76 to 90% |
| 4 Threshold | 91 to 105% |
| 5 VO₂max | 106 to 120% |
| 6 Anaerobic | 121 to 150% |
| 7 Neuromuscular | over 150% |
Retesting
Retest every 6 to 8 weeks of training, under similar conditions, so zones stay accurate.
Cycling FTP Calculator quiz: 10 questions
Test yourself with 10 multiple-choice questions. Choose an answer and press Submit to see if you are right and why. Your score appears at the end.
Quiz complete
Frequently asked questions
What is a good FTP?
It depends on body weight; compare in W/kg. Recreational riders are often 2 to 3 W/kg.
Which test is most accurate?
A full hour is the definition, but 20-minute and ramp tests are good practical estimates.
Can I test on a smart trainer?
Yes, most trainer apps include ramp and 20-minute tests.
Do zones change indoors?
Many riders produce a little less power indoors; test where you train.
What is W/kg?
Watts per kilogram of body weight, key for climbing.
Sources
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