Cycling FTP Calculator

Calculate your Functional Threshold Power from any test protocol. Get training zones, W/kg rating, and track progression over time.

Test Details

Ride all-out for 20 minutes. FTP = 95% of this number.

Your FTP

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W/kg--
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Z4 Power--
Z2 Endurance--
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Coggan Power Training Zones

Chart: coggan power training zones.
Chart: coggan power training zones.

Protocol Comparison

Enter your data for each test protocol you have performed. The calculator will estimate FTP from each and compare results.

20-Minute Test

Multiply 20-min avg power by 0.95

8-Minute Test

Average of two 8-min intervals × 0.90

Ramp Test

75% of MAP (last completed minute power)

60-Minute Test

Gold standard — your actual 60-min max avg power

Critical Power (CP)

Derived from 3-min & 12-min all-out tests

Protocol Results

FTP Comparison Chart

Chart: proto chart.

Log FTP Test

Record your FTP tests over time to visualize your progression and W/kg trend.

FTP Progression

Chart: history chart.
Chart: wpkg chart.

Test History

⚕ Maximal cycling tests involve high-intensity exertion. Consult a physician before performing high-intensity testing, especially if you have cardiovascular disease, hypertension, or recent injury.

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How to Use This Calculator

1

Choose your test: 20-min test is most popular; 8-min test is slightly easier; ramp test requires a smart trainer or power meter with ERG mode.

2

Warm up properly: 15-20 minutes including a few 1-min bursts to prime the legs. Test on fresh legs — at least 48 hours after hard training.

3

Enter your result: Input your average power for the test interval. The calculator applies the appropriate multiplier to estimate FTP.

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Frequently Asked Questions

Basics What is FTP in cycling?
FTP (Functional Threshold Power) is the maximum average power you can sustain for approximately 60 minutes. It's the foundation of structured training zones used by platforms like Zwift and TrainerRoad.
Basics How accurate is the 20-minute FTP test?
When executed with good pacing, the 20-minute test (x0.95) is within +/-5% of a true 60-minute max power test. Pacing errors are the biggest source of inaccuracy — too fast early inflates the result, too conservative underestimates it.
Basics What W/kg do I need to race?
Cat 5 entry-level racing starts around 2.5-3.0 W/kg. Cat 4 is typically 3.0-4.0 W/kg. Cat 1/2/3 is 4.0-5.5 W/kg. Pro level is 5.5-6.5+ W/kg for general classification riders.
Basics What is Critical Power and how is it different from FTP?
Critical Power (CP) is derived from the power-duration curve using two or more exhaustive tests at different durations. Unlike FTP's empirical multiplier approach, CP has a physiological basis — it represents the boundary between sustainable and unsustainable exercise intensities. CP and FTP are typically within 5% of each other.
Basics Should I test FTP indoors or outdoors?
Outdoor FTPs are often 5-10% higher due to better heat dissipation and the ability to truly pace. If you train primarily indoors, use an indoor FTP. Use the same conditions each time for consistent comparisons.
Advanced Can I do FTP training without a power meter?
Yes, but it's less precise. Heart rate zones can approximate power zones, and RPE (rate of perceived exertion) is a reasonable guide. A smart trainer with estimated power is more accurate than HR alone.
Advanced How long does it take to improve FTP?
Beginners can improve FTP 20-30% in the first year with consistent training. Intermediate cyclists typically see 5-10% annual improvements. Elite cyclists may gain 2-5%. FTP responds most to threshold and sweet spot training volume.
Advanced What is the sweet spot in cycling?
Sweet spot (88-93% FTP) is the intensity at which training return per hour is maximized. It's harder than pure endurance but sustainable for 45-90 minute blocks, making it highly time-efficient for FTP improvement.
Advanced How do the 7 Coggan zones compare to 5-zone systems?
The 7-zone Coggan system splits the high-intensity range more finely. Zone 5 (VO2max), Zone 6 (Anaerobic), and Zone 7 (Neuromuscular) are often collapsed into a single "Zone 5" in simpler systems. The 7-zone model offers better precision for interval prescription.
Advanced Why does my FTP drop in summer?
Heat significantly impairs power output — up to 5-10% in high temperatures. This is a cardiovascular response (more blood to skin for cooling). Testing in consistent environmental conditions gives more reliable comparisons.
Strategy Is a higher FTP always better?
Raw FTP is important for flat racing, but W/kg matters for climbing. A lighter rider with lower absolute FTP can outclimb a heavier rider with higher FTP if their W/kg is superior.
Strategy How often should I retest my FTP?
Every 6-8 weeks during structured training. Use the FTP Tracker tab to log each test and visualize your progress over time. Consistent testing conditions matter more than frequency.

Formulas & Methods

Z2Lo

Math.round(ftp * 0.56), z2hi = Math.round(ftp * 0.75)

Z4Lo

Math.round(ftp * 0.91), z4hi = Math.round(ftp * 1.05)

Lo

Math.round(ftp * z.loFtp)

Key Terms

Test ProtocolAn input parameter used in cycling ftp calculations. Adjust this value to see how it affects your results.
20-Min Average Power (watts)An input parameter used in cycling ftp calculations. Adjust this value to see how it affects your results.
1st 8-Min Interval Average (watts)An input parameter used in cycling ftp calculations. Adjust this value to see how it affects your results.
2nd 8-Min Interval Average (watts)An input parameter used in cycling ftp calculations. Adjust this value to see how it affects your results.
Last Completed Minute Power (watts)An input parameter used in cycling ftp calculations. Adjust this value to see how it affects your results.
Known FTP (watts)An input parameter used in cycling ftp calculations. Adjust this value to see how it affects your results.
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Real-World Examples

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Sarah

Example

20-min test: 220W average. FTP = 220 x 0.95 = 209W. W/kg = 209 / 75 = 2.79. Category: Sport. Zone 2 training at 118-157W builds aerobic base for century rides.

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Cycling FTP: Everything You Need to Know

Cycling FTP: Everything You Need to Know

Functional Threshold Power (FTP) is the most important number in structured cycling training. Developed by Dr. Andrew Coggan and popularized by TrainingPeaks and platforms like Zwift and TrainerRoad, FTP represents the maximum average power output sustainable for approximately 60 minutes. Training zones derived from FTP allow cyclists to train with precision, avoiding the "junk miles" trap of training too easy or the burnout risk of training too hard.

Why FTP Matters

FTP serves as the anchor point for all cycling training zones. Without an accurate FTP, prescribed workouts are guesswork. A too-high FTP means every workout is too hard, accumulating excessive fatigue. A too-low FTP means training stimuli are insufficient for adaptation. Accurate FTP testing every 6-8 weeks ensures training zones stay current as fitness improves.

W/kg: The Real Metric

Raw FTP watts matter on flat terrain, but W/kg determines climbing performance. A 90 kg rider with 360W FTP (4.0 W/kg) climbs at the same relative intensity as a 60 kg rider with 240W FTP (4.0 W/kg). For racing, especially in hilly or mountainous terrain, W/kg is the defining performance metric. Pro climbers like Tadej Pogacar and Jonas Vingegaard produce 6.0-6.5 W/kg at threshold during mountain stages.

Test Protocols Compared

The 20-minute test is the original protocol. The 95% multiplier accounts for the fact that maximal 20-minute power is slightly higher than true 60-minute power. This test requires exceptional pacing. The 8-minute test (two intervals with 10-minute recovery) is more forgiving and produces similar accuracy. The ramp test is now the most popular for indoor training: power increases 20W per minute until failure, and FTP = 75% of the last complete minute's power. Critical Power uses two tests at different durations (commonly 3-min and 12-min) to calculate the asymptote of the power-duration curve, considered the most physiologically accurate method.

Training Zone Structure

Coggan's 7-zone system offers fine-grained control for structured training. Zone 1 (Active Recovery, <55% FTP) promotes blood flow without training stress. Zone 2 (Endurance, 56-75% FTP) builds mitochondrial density. Zone 3 (Tempo, 76-90% FTP) develops sustained power. Zone 4 (Threshold, 91-105% FTP) is the primary FTP improvement zone. Zone 5 (VO2 Max, 106-120% FTP) raises the aerobic ceiling. Zone 6 (Anaerobic, 121-150% FTP) develops sprint repeatability. Zone 7 (Neuromuscular, >150% FTP) targets max sprint power.