Cycling FTP Calculator
Estimate FTP from a 20 minute, 8 minute or ramp test and get all seven power zones.
Reviewed by the Calculation Machine team · Updated 24 October 2026 · How we check our maths
Your values
ⓘ Live results
- FTP
- 247 W
- Power to weight
- 3.43 W/kg
- Z1 active recovery
- under 136 W
- Z2 endurance
- 138 - 185 W
- Z3 tempo
- 188 - 222 W
- Z4 threshold
- 225 - 259 W
- Z5 VO2 max
- 262 - 296 W
- Z6 anaerobic
- 299 W and above
Working
- 1260 W x 0.95 = 247 W FTP
Quick answer
Functional threshold power (FTP) is the highest power you can sustain for about an hour. Field tests estimate it from a shorter all-out effort: 95% of 20-minute average power, 90% of an 8-minute test, or 75% of your best 1-minute power in a ramp test. A rider who averages 260 W for 20 minutes has an FTP of 247 W, or 3.43 W/kg at 72 kg.
What the Cycling FTP calculator does
This calculator turns the result of a power test into your FTP, your power-to-weight ratio in watts per kilogram, and training zones in watts based on Andrew Coggan's widely used power zone model. You need a power meter or smart trainer that records average power.
FTP anchors almost every structured cycling plan: intervals are prescribed as a percentage of it, and training software uses it to measure how hard each ride was. Watts per kilo matters most on climbs, where you are lifting your own weight, and is the usual way to compare riders of different sizes. On flat roads absolute watts and aerodynamics matter more.
Retest every 6–8 weeks during a training block, or after illness or a long break, because zones set from an old FTP will be too hard or too easy. If you also run, the heart rate zone calculator sets intensity for sessions without a power meter, and the VO2 max calculator gives a broader measure of aerobic fitness.
The formula
FTP = test power × test factor; W/kg = FTP ÷ body weight; zone = FTP × zone %
| Symbol | Meaning | Unit |
|---|---|---|
| test power | Average power for the test effort (or best 1-minute power in a ramp test) | W |
| test factor | 0.95 for a 20-minute test, 0.90 for an 8-minute test, 0.75 for a ramp test, 1.00 if you already know your FTP | — |
| body weight | Rider weight (lb ÷ 2.2046 = kg) | kg |
The 95% rule and the zone percentages come from Hunter Allen and Andrew Coggan's *Training and Racing with a Power Meter*. The 8-minute protocol is associated with Carmichael Training Systems, and the 75% ramp factor is used by indoor training platforms. All are estimates; a well-paced 40–60 minute time trial measures threshold directly. Coggan's model has a seventh zone, neuromuscular power, for sprints of a few seconds — it is not set as a percentage of FTP, so it is not listed.
Worked examples
Classic 20-minute test
A 72 kg club rider averages 260 W in a 20-minute all-out effort after a proper warm-up.
Inputs
- Test type20 minute test
- Average power in the test260 W
- Rider weight72 kg
Result
- FTP247 W
- Power to weight3.43 W/kg
- Z1 active recoveryunder 136 W
- Z2 endurance138 - 185 W
- Z3 tempo188 - 222 W
- Z4 threshold225 - 259 W
FTP is 247 W, or 3.43 W/kg — a fit, regular club rider. Sweet-spot intervals at 88–94% of FTP would be about 217–232 W.
Ramp test on a smart trainer
An 80 kg rider's best 1-minute power in a ramp test is 320 W.
Inputs
- Test typeRamp test (1 min peak)
- Average power in the test320 W
- Rider weight80 kg
Result
- FTP240 W
- Power to weight3 W/kg
- Z1 active recoveryunder 132 W
- Z2 endurance134 - 180 W
- Z3 tempo182 - 216 W
- Z4 threshold218 - 252 W
Estimated FTP is 240 W, or 3.0 W/kg. Riders with a strong sprint can overshoot in ramp tests; if threshold intervals feel impossible, confirm with a 20-minute test.
Lighter rider, 8-minute test
A 60 kg rider averages 230 W over an 8-minute maximal effort.
Inputs
- Test type8 minute test
- Average power in the test230 W
- Rider weight60 kg
Result
- FTP207 W
- Power to weight3.45 W/kg
- Z1 active recoveryunder 114 W
- Z2 endurance116 - 155 W
- Z3 tempo157 - 186 W
- Z4 threshold188 - 217 W
FTP is 207 W — fewer watts than the first rider but a slightly higher 3.45 W/kg, so this rider would climb at a similar speed.
Coggan power zones and what each is for
Zones are percentages of FTP. The calculator lists the watt ranges for zones 1–6 from your result.
| Zone | % of FTP | Typical use |
|---|---|---|
| 1 Active recovery | Under 55% | Easy spins, recovery rides |
| 2 Endurance | 56–75% | Long base rides you could hold for hours |
| 3 Tempo | 76–90% | Steady, comfortably hard efforts |
| 4 Lactate threshold | 91–105% | Threshold and sweet-spot intervals, time trials |
| 5 VO2 max | 106–120% | Intervals of 3–8 minutes |
| 6 Anaerobic capacity | 121–150% | Hard efforts of 30 seconds to 2 minutes |
| 7 Neuromuscular | Maximal | Sprints of a few seconds |
Watts per kilo benchmarks
Power-to-weight at FTP gives a rough sense of level. These bands are approximate and differ by age and sex, but they are a useful guide for adult riders:
- Around 2–2.5 W/kg: new or occasional riders.
- Around 3–3.5 W/kg: fit recreational and club riders.
- Around 4 W/kg: strong amateur racers.
- 5 W/kg and above: elite and professional territory; top professional climbers sustain around 6 W/kg.
You can raise W/kg by increasing FTP or reducing weight, but losing weight too fast usually costs power. For body composition, an estimate from the body fat calculator is more useful than scale weight alone.
Running a test that gives a reliable FTP
- Warm up properly: 15–20 minutes including a few short hard efforts. Many 20-minute protocols also include a 5-minute hard effort beforehand to take the edge off fresh legs.
- Pace evenly: start a little below your target and finish hard. Going out too fast is the most common reason for a low result.
- Use the same setup each time: same trainer or power meter, similar time of day, fueling and fatigue, so retests are comparable.
- Indoor vs outdoor: many riders produce less power indoors because of heat and the fixed position. A strong fan helps; consider separate indoor and outdoor FTPs if the gap is large.
How to use the Cycling FTP Calculator
- 1Select the test you did: 20-minute, 8-minute, ramp, or known FTP if you already have a value.
- 2Enter the average power from your bike computer or training app — for a ramp test, your best 1-minute power.
- 3Enter your weight in kilograms (pounds ÷ 2.2046) to get watts per kilo.
- 4Copy the zone watt ranges into your training app or head unit and retest in 6–8 weeks.
Frequently asked questions
What is a good FTP for a beginner?
Many untrained adults start somewhere around 2–2.5 W/kg — roughly 150–190 W for a 75 kg rider. Steady training usually raises FTP noticeably in the first few months.
Why is FTP 95% of 20-minute power?
You can hold more power for 20 minutes than for an hour. Allen and Coggan found that subtracting about 5% gave a good estimate of one-hour power for most trained riders.
Is the ramp test accurate?
It suits beginners and is short and repeatable, but riders with strong anaerobic power can get an inflated FTP. Riders with big endurance but little top-end speed may get an FTP that is too low.
How often should I test my FTP?
Every 6–8 weeks during structured training is common. Test after a recovery week rather than at the end of a hard block, or the result will be artificially low.
How do I convert FTP to watts per kilo in pounds?
Convert weight to kilograms first by dividing pounds by 2.2046. A 165 lb rider is 74.8 kg, so a 250 W FTP is 3.34 W/kg.
References
- Training and Racing with a Power Meter (Allen & Coggan) — VeloPress
- The Time-Crunched Cyclist (Carmichael & Rutberg) — VeloPress
About this calculator
- Built and reviewed by the Calculation Machine team · How we build and test calculators
- Last reviewed: October 24, 2026
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