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FTP Calculator: Functional Threshold Power & Power Zones

The FTP Calculator estimates your Functional Threshold Power (FTP), the approximate highest power you can sustain for about one hour, from either a 20-minute test or a ramp test. It then calculates your seven Coggan power zones and watts per kilogram so you can understand and use your cycling power data more effectively.

watts

Enter your average power from the full 20-minute test.

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FTP Calculator: How Functional Threshold Power Is Calculated

Your FTP Calculator uses a cycling test result to estimate Functional Threshold Power, or FTP, and then converts that number into practical power zones. FTP is commonly used as a reference point for setting cycling training intensity, while watts per kilogram helps put your power into the context of body weight.

FTP Calculation Methods

The method used depends on the test you perform. A 20-minute test and a ramp test do not use exactly the same calculation, and ramp-test formulas can vary between testing systems.

Test Calculation
20-Minute Test FTP is estimated as 95% of average 20-minute power.
Ramp Test This calculator uses 75% of your best 1-minute power as the FTP estimate. Different ramp protocols may use different formulas.
Watts per Kilogram FTP is divided by body weight in kilograms: FTP ÷ body weight.

Coggan Power Zones Based on FTP

The calculator uses the commonly referenced seven-zone Coggan power model. Each zone is defined as a percentage of FTP, allowing your estimated FTP to become a practical training intensity scale.

Zone Name FTP Range Typical Purpose
Zone 1 Active Recovery <55% Very easy riding and recovery.
Zone 2 Endurance 55–75% Aerobic endurance and longer steady rides.
Zone 3 Tempo 75–90% Moderately hard sustained riding.
Zone 4 Lactate Threshold 90–105% Hard sustained efforts around threshold.
Zone 5 VO2 Max 105–120% Very hard aerobic intervals.
Zone 6 Anaerobic Capacity 120–150% Short, high-intensity efforts.
Zone 7 Neuromuscular Power >150% Sprints and maximum-power efforts.

What Does FTP Mean for Cycling?

Functional Threshold Power is used as a practical benchmark for cycling performance and training intensity. Rather than prescribing every workout from a fixed wattage, power zones based on FTP scale the intensity to the rider's current estimated fitness level.

FTP

Your estimated threshold power in watts, used as the reference point for your power zones.

Watts per Kilogram

FTP divided by body weight in kilograms. This helps compare power relative to rider size.

Power Zones

Training ranges expressed as percentages of FTP, from easy recovery through maximal efforts.

Retesting

Because FTP can change with fitness and testing conditions, periodically repeating the same test protocol can help track progress.

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Fitness Calculators
FTP Calculator

FTP Calculator estimates your Functional Threshold Power from a 20-minute or ramp test and calculates your cycling power zones. For a 20-minute test, FTP is estimated at 95% of average test power, while this calculator uses 75% of best 1-minute power for the ramp-test estimate. You also get your watts per kilogram and all seven Coggan power zones based on your FTP. Use the result as a practical reference for understanding cycling intensity and structuring power-based training.

Medical Disclaimer: The calculator results and information provided in this article are for educational and informational purposes only and do not constitute medical, health, or professional advice. Always consult with a qualified healthcare provider before making any decisions related to your health, diet, or fitness goals. Individual results may vary, and this tool should not be used to diagnose or treat any medical condition.

What Is FTP in Cycling?

FTP, or Functional Threshold Power, is a cycling performance metric expressed in watts that is used to set training intensity. It represents an estimate of the highest power a rider can sustain for a prolonged period, traditionally approximated around one hour. Because it is expressed as a percentage of a rider's own FTP, power zones can be adjusted as fitness changes.

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How Is FTP Calculated From a 20-Minute Test?

A commonly used 20-minute FTP test estimates FTP as 95% of your average power during the 20-minute effort. For example, an average of 250 watts would produce an estimated FTP of about 238 watts. The test should be performed consistently if you want to use repeated tests to track changes in cycling performance.

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How Does a Cycling Ramp Test Estimate FTP?

A ramp test gradually increases resistance until you can no longer maintain the required power, with the result then used to estimate FTP. There is no single universal ramp-test formula, because different testing systems use different protocols and calculations. This FTP Calculator uses 75% of your best 1-minute power as its ramp-test estimate, so results should be interpreted according to the protocol used.

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What Are the 7 Coggan Power Zones?

The seven Coggan power zones divide cycling intensity into ranges based on a percentage of FTP. They progress from Zone 1 Active Recovery and Zone 2 Endurance through Tempo, Lactate Threshold, VO2 Max, Anaerobic Capacity, and Neuromuscular Power. Using FTP-based zones makes it easier to describe training intensity in relation to your current performance rather than using the same wattage for every rider.

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What Is a Good FTP for Cycling?

There is no single FTP value that is considered good for every cyclist because absolute power depends heavily on body size, training history, sex, age, and cycling experience. Watts per kilogram provides additional context by dividing FTP by body weight in kilograms. For tracking your own progress, improvements in FTP and watts per kilogram under comparable testing conditions are generally more useful than comparing one absolute wattage with another rider.

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Why Does Watts per Kilogram Matter for FTP?

Watts per kilogram compares your FTP with your body weight, giving a relative measure of cycling power. It is calculated by dividing FTP in watts by body weight in kilograms, so a rider producing 250 watts at 75 kg has a value of 3.33 W/kg. This metric is particularly useful when comparing climbing performance or evaluating changes in power relative to changes in body weight.

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