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Cycling FTP Calculator

Calculate FTP, power zones, and W/kg classification

FTP

238W

W/kg

3.17

Level

Intermediate

Average power over 20-minute all-out effort

Functional Threshold Power

238W

3.17 W/kg

Classification

Intermediate

5-Min Power

274W

1-Hour Power

238W

Sprint Est.

428W

What You'll Need

Park Tool AWS-10 Folding Hex Wrench Set

Park Tool AWS-10 Folding Hex Wrench Set

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Cygolite Metro Pro 1100 USB Rechargeable Bike Light

$50-$704.6
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Wahoo KICKR SNAP Smart Bike Trainer

$350-$4504.4
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Park Tool AWS-10 Folding Hex Wrench Set

Park Tool AWS-10 Folding Hex Wrench Set

$10-$154.8
View on Amazon

Cygolite Metro Pro 1100 USB Rechargeable Bike Light

$50-$704.6
View on Amazon

Wahoo KICKR SNAP Smart Bike Trainer

$350-$4504.4
View on Amazon

As an Amazon Associate, we earn from qualifying purchases.

Frequently Asked Questions

Q

What is FTP in cycling?

Functional Threshold Power (FTP) is the highest power you can sustain for approximately one hour. It represents the boundary between aerobic and anaerobic metabolism. FTP is the foundation of power-based training: all seven Coggan power zones are calculated as percentages of your FTP, making it the single most important number for structured cycling training.

  • FTP = highest sustainable power for ~60 minutes
  • Marks the aerobic/anaerobic threshold boundary
  • Measured in watts (absolute) and W/kg (relative to body weight)
  • All 7 Coggan power zones are based on %FTP
  • Training Stress Score (TSS) is calculated from FTP
  • Average recreational cyclist FTP: 150-250W (2-3.5 W/kg)
MetricWhat It MeasuresTypical RangeUsed For
FTP (watts)Absolute power150-400WFlat/TT performance
W/kgPower to weight2.0-6.5Climbing ability
Power zonesTraining intensityZ1-Z7Workout prescription
TSS/hourTraining stress30-100+Load management
Q

How do you test FTP with a 20-minute test?

The standard FTP test protocol is a 20-minute all-out effort after a structured warm-up. FTP equals 95% of your 20-minute average power (the 5% discount accounts for the anaerobic contribution during 20 minutes that you couldn't sustain for a full hour). Pace evenly: going out too hard leads to significant fade.

  • Warm-up: 20 min easy + 3x1 min hard efforts + 5 min easy
  • Test: 20 minutes all-out, steady effort (not a sprint)
  • FTP = 20-min average power × 0.95
  • Pace conservatively for first 5 minutes, then settle in
  • Use a flat road or indoor trainer for consistent results
  • Retest every 6-8 weeks to track progress
ProtocolDurationFTP FactorBest For
20-Minute Test20 min all-out95% of avg powerMost cyclists (standard)
8-Minute Test8 min all-out90% of avg powerBeginners, short attention
Ramp Test~20-25 min total75% of last 1-minIndoor trainers (Zwift, TR)
60-Minute Test60 min all-out100% of avg powerGold standard (very hard)
Q

What are the 7 cycling power zones?

The Coggan power zone model defines seven zones based on percentage of FTP. Zone 1 (Active Recovery) is below 55% FTP. Zone 2 (Endurance) is 56-75%. Zone 3 (Tempo) is 76-90%. Zone 4 (Threshold) is 91-105%. Zone 5 (VO2 Max) is 106-120%. Zone 6 (Anaerobic) is 121-150%. Zone 7 (Neuromuscular) is above 150%.

  • Z1 Active Recovery (<55%): easy spinning, recovery days
  • Z2 Endurance (56-75%): base training, long rides
  • Z3 Tempo (76-90%): moderate effort, group rides
  • Z4 Threshold (91-105%): race pace, ~1 hour sustainable
  • Z5 VO2 Max (106-120%): hard intervals, 3-8 minutes
  • Z6 Anaerobic (121-150%): very hard, 30s-3 min efforts
  • Z7 Neuromuscular (150%+): max sprints, <30 seconds
Zone% FTPExample (FTP=250W)RPE (1-10)Duration
Z1 Recovery<55%<138W2-3Hours
Z2 Endurance56-75%140-188W3-52-6 hours
Z3 Tempo76-90%190-225W5-730-90 min
Z4 Threshold91-105%228-263W7-810-60 min
Z5 VO2 Max106-120%265-300W8-93-8 min
Z6 Anaerobic121-150%303-375W9-1030s-3min
Z7 Sprint>150%>375W10<30s
Q

What is a good FTP and W/kg for my level?

FTP varies widely by fitness, training history, and body weight. A beginner cyclist might have an FTP of 150-200W (1.5-2.5 W/kg). Regular riders reach 200-280W (2.5-3.5 W/kg). Competitive amateurs achieve 280-350W (3.5-4.5 W/kg). Professional cyclists sustain 350-450W (5.5-6.5 W/kg) or higher.

  • Untrained: <150W (<1.5 W/kg)
  • Beginner: 150-200W (1.5-2.5 W/kg)
  • Intermediate: 200-280W (2.5-3.5 W/kg)
  • Advanced: 280-350W (3.5-4.5 W/kg)
  • Elite amateur: 350-400W (4.5-5.5 W/kg)
  • Professional: 350-450W (5.5-6.5 W/kg)
  • World class: 400-500W (6.5+ W/kg)
W/kgClassificationTypical FTP (75kg)Racing Level
1.5-2.5Beginner113-188WNon-competitive
2.5-3.5Intermediate188-263WCasual racing
3.5-4.5Advanced263-338WCat 3-4
4.5-5.5Elite Amateur338-413WCat 1-2
5.5-6.5Professional413-488WContinental/WT
6.5+World Class488W+Grand Tour GC
Q

How often should I retest my FTP?

Retest FTP every 6-8 weeks during a structured training block, or whenever you feel your zones no longer match your perceived effort. FTP can increase 5-15% in the first year of structured training. After 3+ years, gains slow to 1-3% per year. If threshold workouts feel too easy or recovery rides feel too hard, it's time to retest.

  • Every 6-8 weeks during a training block
  • After a rest/recovery period of 1+ week
  • When current zones feel mismatched to effort
  • Year 1 gains: 10-25% FTP improvement possible
  • Year 2-3: 5-10% improvement
  • Experienced (3+ years): 1-3% annual gains
  • Use the same test protocol each time for consistency

Example Calculations

120-Minute Test: 250W Average

Inputs

Test Protocol20-Minute Test
Average Power250 watts
Body Weight75 kg

Result

FTP238W
W/kg3.17
ClassificationIntermediate
Z4 Range217-250W

FTP = 250 × 0.95 = 237.5 ≈ 238W. W/kg = 238/75 = 3.17. Z4 (threshold) = 238 × 0.91 to 238 × 1.05 = 217-250W. Z2 (endurance) = 238 × 0.56 to 238 × 0.75 = 133-179W.

2Ramp Test: 350W Last Step

Inputs

Test ProtocolRamp Test
Last 1-Min Avg Power350 watts
Body Weight70 kg

Result

FTP263W
W/kg3.75
ClassificationAdvanced
Z5 Range279-316W

FTP = 350 × 0.75 = 262.5 ≈ 263W. W/kg = 263/70 = 3.75. Z5 (VO2 max) = 263 × 1.06 to 263 × 1.20 = 279-316W. This is a solid advanced-level result.

38-Minute Test: 300W Average

Inputs

Test Protocol8-Minute Test
Average Power300 watts
Body Weight82 kg (180 lbs)

Result

FTP270W
W/kg3.29
ClassificationIntermediate
Z3 Range205-243W

FTP = 300 × 0.90 = 270W. W/kg = 270/82 = 3.29. Z3 (tempo) = 270 × 0.76 to 270 × 0.90 = 205-243W. Z6 (anaerobic) = 270 × 1.21 to 270 × 1.50 = 327-405W.

Formulas Used

FTP from 20-Minute Test

FTP = 0.95 × Average_20min_Power

Standard FTP estimation: 95% of 20-minute average power accounts for anaerobic contribution.

Where:

FTP= Functional Threshold Power in watts
Average_20min_Power= Average power held during a 20-minute all-out effort
0.95= 95% factor to discount anaerobic contribution

Watts per Kilogram

W/kg = FTP / Body_Weight_kg

Normalizes power output relative to body weight. Critical metric for climbing performance.

Where:

W/kg= Power-to-weight ratio (e.g., 4.0 W/kg = advanced)
FTP= Functional Threshold Power in watts
Body_Weight_kg= Rider body weight in kilograms

Power Zone Calculation

Zone_Power = FTP × Zone_Percentage

Each Coggan power zone is a percentage range of FTP. Zone 4 (threshold) spans 91-105% of FTP.

Where:

Zone_Power= Target power for a given training zone (watts)
FTP= Functional Threshold Power (watts)
Zone_Percentage= Lower and upper % bounds for each zone (e.g., 0.91-1.05 for Z4)

Understanding FTP and Power-Based Cycling Training

Functional Threshold Power (FTP) revolutionized cycling training by providing an objective, measurable anchor for training intensity. Developed by Dr. Andrew Coggan and Hunter Allen, the FTP model replaced subjective perceived-effort scales with precise power zones. If you know your FTP, every training session can be prescribed as a percentage, removing guesswork from your workouts.

The standard FTP test uses a 20-minute all-out effort, with FTP set at 95% of the average power. This 5% discount accounts for the anaerobic energy contribution during 20 minutes that cannot be sustained for a full hour. Alternative protocols include the 8-minute test (90% factor) and the ramp test (75% of the last completed 1-minute step), which is popular on platforms like Zwift and TrainerRoad.

W/kg (watts per kilogram) normalizes FTP across body weights and is the key metric for climbing performance. A 60kg rider at 4.5 W/kg (270W FTP) will climb faster than a 90kg rider at 3.5 W/kg (315W FTP), despite lower absolute power. On flat terrain, absolute watts matter more. This calculator computes your FTP, all seven Coggan power zones, and your W/kg classification to help you train smarter.

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Last Updated: Mar 25, 2026

This calculator is provided for informational and educational purposes only. Results are estimates and should not be considered professional financial, medical, legal, or other advice. Always consult a qualified professional before making important decisions. UseCalcPro is not responsible for any actions taken based on calculator results.

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