Cycling FTP Calculator
Estimate your Functional Threshold Power (FTP) from a test effort and calculate all 7 training power zones.
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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
How does the calculator turn a test result into FTP?
It multiplies your test power by a fixed factor: 0.95 for the 20-minute test, 0.90 for the 8-minute test and 0.75 for the ramp test. The result is rounded to the nearest watt. For example, 250 W over 20 minutes gives 238 W, because 237.5 rounds up.
What power should I enter for each test type?
For the 20-minute test, enter your average power for the whole effort. For the 8-minute test, enter the average of your two efforts, as the option’s label says. For the ramp test, enter the 1-minute power at the point you could not continue. The input is labelled "Average Test Power" for all three, but for the ramp test it should be that peak 1-minute figure, not an average over the ramp.
Which power zones does it use?
Seven zones as percentages of FTP: Zone 1 below 55%, Zone 2 56–75%, Zone 3 76–90%, Zone 4 91–105%, Zone 5 106–120%, Zone 6 121–150% and Zone 7 above 150%. Each boundary is rounded to a whole watt after multiplying, so adjacent zones can leave a 1–3 W gap, for instance 179 W and 181 W at an FTP of 238 W. Treat the edges as approximate.
Is the estimated FTP the same as a true one-hour power?
No. FTP is defined as the highest average power you could hold for about an hour, and the three protocols estimate it from shorter efforts using fixed ratios. Pacing, motivation, the specific rider and the day all change how well a ratio fits. A retest or a long hard ride may show your fixed ratio is too generous or too conservative.
Can the factors be wrong for me?
Yes. The same factor is applied to everyone. A rider whose strengths differ from the average the factor assumes can be over- or under-estimated. If your zones feel consistently too hard or too easy for sessions meant to be sustainable, adjust FTP by a few percent and see how it feels.
What input does it reject?
A test power of 0 (which is what a cleared box becomes) or below returns an error asking for a value above 0 W. There is no upper limit, and no check against typical human values, so a mistyped extra digit will be calculated without comment.
Does it give me W/kg, heart-rate zones or training plans?
No. It only outputs FTP in watts and the seven power-zone ranges. There is no body-weight input, so it cannot calculate watts per kilogram, and it does not schedule workouts. Use a heart-rate calculator separately for heart-rate zones, and treat all of this as general training information rather than medical advice.
Cycling FTP calculator: threshold power estimate and seven training zones
Three test formulas, one result
This calculator estimates FTP, the power you could hold for about an hour, from a shorter maximal test. A 20-minute effort is multiplied by 0.95, an 8-minute effort (the average of two) by 0.90, and a ramp-test peak 1-minute power by 0.75. The estimate is then rounded and used to build seven zones. It is general training information, and anyone with a heart or health condition should get medical clearance before maximal tests.
Worked example: 20-minute test at 250 W
The default input of 250 W for 20 minutes returns an FTP of 238 W. The seven zones are then calculated as percentages of that figure, so the threshold zone, 91–105%, spans 217 to 250 W. The same ride would put you at a different FTP under the other protocols, which is why you should stick to one method when you retest.
| Zone | Range of FTP | Watts |
|---|---|---|
| 1 Active recovery | Below 55% | Under 131 W |
| 2 Endurance | 56–75% | 133–179 W |
| 3 Tempo | 76–90% | 181–214 W |
| 4 Threshold | 91–105% | 217–250 W |
| 5 VO2 max | 106–120% | 252–286 W |
| 6 Anaerobic | 121–150% | 288–357 W |
| 7 Neuromuscular | Above 150% | Over 357 W |
Worked examples for the other two tests
An 8-minute average of 300 W gives an FTP of 270 W, with Zone 4 at 246–284 W and Zone 5 at 286–324 W. A ramp test where the final 1-minute power was 380 W gives an FTP of 285 W, and its Zone 2 runs 160–214 W. Because the ramp factor of 0.75 is the lowest of the three, the ramp input is a larger number than the FTP it produces, so make sure you enter the right power for the chosen test.
Reading the zone edges
Each boundary comes from multiplying the rounded FTP by a percentage, then rounding again. Neighbouring zones therefore show a small gap, such as Zone 2 ending at 179 W and Zone 3 starting at 181 W. In practice a ride at 180 W sits at the border and either label is defensible. Zone 1 and Zone 7 are open-ended: Zone 1 shows only a ceiling and Zone 7 only a floor.
Keeping the estimate honest
Fixed conversion factors suit an average rider, but your own ratio may differ. Test fresh, use the same method and equipment each time, and compare against sustained long rides to see whether your zones feel right. If you change protocols, expect the number to shift without any change in fitness. The calculator cannot see heart rate, body weight or training history, so it does not replace guidance from a coach.
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Results are estimates for informational purposes only and do not constitute professional financial, medical, legal, or technical advice. Read full disclaimer →