Cycling FTP Calculator
Estimate your Functional Threshold Power (FTP) from a 20-minute test, ramp test, or 8-minute test.
Calculate your power training zones.
FTP & Training Zones
What is FTP?
FTP (Functional Threshold Power) is the highest average power you can sustain for approximately 1 hour. It is measured in watts.
How to estimate FTP:
| Test Type | Formula |
|---|---|
| 20-minute test | FTP = Average Power × 0.95 |
| 8-minute test | FTP = Average Power × 0.90 |
| Ramp test | FTP = Last completed step × 0.75 |
Power-to-Weight Ratio:
W/kg = FTP (watts) / Body Weight (kg)
| W/kg | Level |
|---|---|
| 1.5-2.5 | Beginner |
| 2.5-3.5 | Recreational |
| 3.5-4.5 | Competitive |
| 4.5-5.5 | Elite / Cat 1-2 |
| 5.5+ | Professional |
Training Zones (based on FTP):
- Zone 1 (Active Recovery): <55%
- Zone 2 (Endurance): 56-75%
- Zone 3 (Tempo): 76-90%
- Zone 4 (Threshold): 91-105%
- Zone 5 (VO2max): 106-120%
- Zone 6 (Anaerobic): 121-150%