Cycling FTP Calculator
Estimate your Functional Threshold Power (FTP) from a test effort and calculate all 7 training power zones.
Did this tool work for you?
How to use this calculator
FTP is the highest average power you can sustain for one hour. The three test protocols estimate FTP from shorter maximal efforts using validated correction factors. Zones 1–7 are then defined as percentages of FTP.
- 1
Select the test protocol you used: 20-min, 8-min, or ramp test.
- 2
Enter your average power output (in watts) from the test effort.
- 3
Your estimated FTP and all 7 training zones are calculated instantly.
- 4
Use these zones to structure your interval, tempo, and recovery rides.
Frequently asked questions
What is FTP in cycling?
Functional Threshold Power (FTP) is the highest average power you can sustain for one hour. It is the gold standard metric for cycling fitness and is used to define training intensity zones. A higher FTP relative to body weight (W/kg) means faster cycling.
Which FTP test is most accurate?
The 20-minute test is the most commonly used and is a good balance of accuracy and effort. The ramp test is easier to perform and increasingly used by platforms like TrainerRoad and Wahoo. The 8-minute test is less common but can be accurate. All are estimates; none equal a true 60-minute all-out effort.
How often should I test my FTP?
Most training plans recommend testing FTP every 4–8 weeks. After significant training blocks or fitness improvements, retest to update your zones. Your zones lose accuracy if your FTP has changed significantly since the last test.
What is a good FTP for a recreational cyclist?
FTP varies widely by training history and body weight. As a rough guide: untrained ~1.5–2.0 W/kg, recreational ~2.5–3.0 W/kg, enthusiast ~3.5–4.0 W/kg, trained racer ~4.5–5.0 W/kg, elite professional 5.5–6.5+ W/kg. Use W/kg for fair comparison across different body weights.
Cycling FTP Calculator — Functional Threshold Power & Training Zones
Why FTP Is the Central Metric in Cycling Training
Before power meters became widespread, cyclists trained by feel, heart rate, or perceived exertion. FTP provides an objective, repeatable anchor for training intensity. Every structured cycling training plan — whether from TrainerRoad, Wahoo, Zwift, or a personal coach — is built around FTP. Once you know your FTP, you know exactly how hard to pedal in every interval, tempo, or recovery session.
Understanding the 7 Power Zones
The 7-zone model popularised by Dr Andrew Coggan divides training intensity from pure recovery (Zone 1) up to maximal sprint efforts (Zone 7). Zones 1–2 are aerobic endurance work. Zone 3 is tempo — uncomfortably comfortable. Zone 4 is threshold work at or near FTP. Zones 5–6 develop VO2 max and anaerobic capacity. Zone 7 is short neuromuscular sprint work. Most base training is done in Zones 2–3; racing-specific work takes place in Zones 4–6.
Learn more from an authoritative source:
CDCTDEE Calculator
Calculate your Total Daily Energy Expenditure — the calories you burn per day based on activity level and goal.
Calories Burned Calculator
Calculate calories burned during any physical activity using the MET (Metabolic Equivalent) method.
Workout Volume Calculator
Calculate total training volume (sets × reps × weight) and track weekly tonnage across muscle groups.
Training Recovery Calculator
Estimate recovery time needed after a workout based on intensity, volume, and muscle groups trained.
Results are estimates for informational purposes only and do not constitute professional financial, medical, legal, or technical advice. Read full disclaimer →