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 (Functional Threshold Power) is the cornerstone metric of structured cycling training. It represents the highest average power output — measured in watts — that a rider can sustain for approximately one hour. All training zones, workout targets, and performance benchmarks are calculated as percentages of FTP, making it the single most important number in a cyclist’s training file.
FTP estimation formulas by test type:
FTP (20-min test) = Average Power over 20 minutes × 0.95
FTP (8-min test) = Average Power over 8 minutes × 0.90
FTP (Ramp test) = Peak 1-minute power of last completed step × 0.75
Power-to-Weight Ratio:
W/kg = FTP (watts) / Body Weight (kg)
Variable definitions:
- FTP: Functional Threshold Power; the power level at lactate threshold (where lactate production equals clearance)
- 0.95 factor: the 20-min test produces power slightly above true 1-hour threshold; the 5% reduction normalizes it
- W/kg: watts per kilogram; the truest measure of climbing ability and comparative performance across body sizes
- Training Zones: power ranges defined as percentages of FTP, each targeting a specific physiological adaptation
Worked example: A 75 kg cyclist averages 285 watts over a 20-minute FTP test. FTP = 285 × 0.95 = 270.75 watts → 271 watts W/kg = 271 / 75 = 3.61 W/kg — competitive recreational level
Training zone targets based on FTP:
| Zone | Name | % of FTP | Power (271W FTP) |
|---|---|---|---|
| Z1 | Active Recovery | <55% | <149W |
| Z2 | Endurance | 56–75% | 152–203W |
| Z3 | Tempo | 76–90% | 206–244W |
| Z4 | Threshold | 91–105% | 247–285W |
| Z5 | VO2 Max | 106–120% | 287–325W |
| Z6 | Anaerobic | 121–150% | 328–407W |
W/kg performance benchmarks:
| W/kg | Rider Category |
|---|---|
| 1.5–2.5 | Beginner / untrained |
| 2.5–3.5 | Recreational / fitness rider |
| 3.5–4.5 | Competitive / Cat 3–4 |
| 4.5–5.5 | Elite / Cat 1–2 |
| 5.5+ | Professional road cyclist |
Retesting frequency: FTP changes with training. Retest every 6–8 weeks during active training blocks. FTP typically improves 5–15% over a well-structured 12-week training plan for recreational riders. Tour de France winners average 6.0–6.5+ W/kg at threshold — a number most riders can only dream of.
How we build and check this calculator
This calculator runs entirely in your browser, so the numbers you enter stay on your device. The math behind it is written by hand and tested against worked examples and standard references before the page goes live.
SuperGlobalCalculator is independently built and maintained. See how we build and verify our calculators.