Cycling FTP Calculator
Estimate FTP from a 20 minute, 8 minute or ramp test and get all seven power zones.
Enter your values
Choose one of: 20 minute test, 8 minute test, Ramp test (1 min peak), Known FTP.
Enter the average power in the test in W.
Enter the rider weight in kg.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- 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
FTP is the power you could hold for roughly an hour. Field tests estimate it by discounting a shorter maximal effort: 95% of a 20 minute test, 90% of an 8 minute test or 75% of a ramp peak.
FTP = test power x test factor
At a glance
| What it does | Estimate FTP from a 20 minute, 8 minute or ramp test and get all seven power zones. |
|---|---|
| Category | Fitness |
| Inputs needed | Test type, Average power in the test, Rider weight |
| Main output | FTP |
| Formula | FTP = test power x test factor |
| Cost | Free — no sign-up, no download |
How to use the Cycling FTP Calculator
- 1Pick the protocol you used, then enter the average power the head unit recorded.
- 2Add your weight to see watts per kilo, the number that actually predicts climbing.
- 3Copy the zones into your training app and retest every 6 to 8 weeks.
Inputs explained
- Test type
- Choose one of: 20 minute test, 8 minute test, Ramp test (1 min peak), Known FTP.
- Average power in the test(W)
- Enter the average power in the test in W.
- Rider weight(kg)
- Enter the rider weight in kg.
Worked example
Using the values the calculator loads with:
Inputs
- Test type20 minute test
- Average power in the test260 W
- Rider weight72 kg
Results
- 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
- Z5 VO2 max262 - 296 W
- Z6 anaerobic299 W and above
- 260 W x 0.95 = 247 W FTP
Frequently asked questions
Which test is most accurate?
The 20 minute test with a proper opener is the most reliable for trained riders. Ramp tests suit beginners but can overestimate for sprint-heavy riders.
What is a good watts per kilo?
Around 2.5 W/kg is a solid recreational rider, 3.5 to 4 is a strong club racer, and above 5 is elite territory.
What do I need to enter into the Cycling FTP Calculator?
Just 3 values: test type, average power in the test, rider weight. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the Cycling FTP Calculator work out the answer?
FTP is the power you could hold for roughly an hour. Field tests estimate it by discounting a shorter maximal effort: 95% of a 20 minute test, 90% of an 8 minute test or 75% of a ramp peak. It applies the formula FTP = test power x test factor and shows the working so you can check each step by hand.
Is the Cycling FTP Calculator free, and do I need an account?
It is completely free with no sign-up, no download and no usage limit. Everything is calculated in your browser, so the numbers you type never leave your device.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.