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.