FTP & Power Zones Calculator

The FTP & Power Zones Calculator turns a single test effort into your Functional Threshold Power (FTP) and the seven cycling power training zones in watts. Enter your best 20-minute power (or use an 8-minute, ramp, 1-hour, or known-FTP protocol), add your weight to see your watts-per-kilogram and rider category, and get a color-coded power spectrum with the exact target range, purpose, and feel of every zone.

What is FTP (Functional Threshold Power)?

FTP is the highest average power, in watts, that you can sustain for roughly one hour. It marks the boundary between efforts you can hold for a long time and efforts that quickly accumulate fatigue, which is why it is often described as your "lactate threshold" in power terms. FTP is the anchor of power-based training: every zone, workout target, and training-stress score is calculated as a percentage of it.

FTP Formula

Because holding maximal power for a full hour is exhausting and hard to pace, riders estimate FTP from a shorter test and scale it down:

Other common protocols use different multipliers: the 8-minute test uses about 0.90, and ramp tests typically take 0.75 of your best 1-minute power. If you already know your FTP from a longer test or a smart trainer, you can enter it directly.

The 7 Cycling Power Zones (Coggan Model)

Each zone is a fixed percentage band of your FTP. Training in the right zone for a given goal is what makes power-based cycling so effective.

Watts per Kilogram and Rider Categories

Raw FTP tells you how much power you make; watts per kilogram (W/kg) tells you how fast that power will actually move you, especially uphill. A 90 kg rider and a 60 kg rider with the same 250 W FTP climb at very different speeds. As a rough guide for men, 2.5–3.5 W/kg is a fit recreational rider, 3.5–4.5 W/kg is a strong club racer, and above 5 W/kg approaches elite and professional levels. Women's category thresholds sit about half a category lower for the same label. This calculator places your W/kg on a gender-specific rider-category gauge so you can see where you stand.

How to Run a Good 20-Minute FTP Test

1. Warm up properly — 15–20 minutes of easy riding with a few short, hard bursts to open up the legs.
2. Pace it evenly — start controlled; a common mistake is going out too hard and fading. Aim for the highest power you can hold steadily for the full 20 minutes.
3. Use the same conditions each time — the same trainer or route, so results are comparable between tests.
4. Record your average power for the 20 minutes and enter it above. The calculator applies the 0.95 factor for you.

What Affects Your FTP?

How to Use This Calculator

1. Choose your test protocol: Select a 20-minute test, 8-minute test, ramp test, 1-hour test, or "Known FTP" if you already have your number.
2. Enter your test power: Type the average watts from your effort (or best 1-minute power for the ramp test).
3. Add weight (optional): Enter your body weight and gender to also see your W/kg and rider category.
4. Click Calculate: Get your FTP, the color-coded power spectrum, and all seven zones in watts.
5. Train by the numbers: Use each zone's target watt range and purpose to guide your workouts.

Frequently Asked Questions

What is FTP in cycling?

FTP stands for Functional Threshold Power. It is the highest average power, in watts, that you can sustain for about one hour. FTP is the single most important number in power-based cycling training because every training zone is set as a percentage of it.

How is FTP calculated from a 20-minute test?

After a proper warm-up you ride as hard as you can hold for 20 minutes and record your average power. Your FTP is estimated as 95% of that 20-minute average power. The 5% reduction accounts for the fact that you can hold more power for 20 minutes than for a full hour.

What are the 7 cycling power zones?

The classic Coggan model uses seven zones as a percentage of FTP: Zone 1 Active Recovery under 55%, Zone 2 Endurance 56–75%, Zone 3 Tempo 76–90%, Zone 4 Lactate Threshold 91–105%, Zone 5 VO2 Max 106–120%, Zone 6 Anaerobic Capacity 121–150%, and Zone 7 Neuromuscular Power above 150%.

What is a good FTP in watts per kilogram?

Power-to-weight matters more than raw watts for most cycling. For men, roughly 2.5 to 3.5 W/kg is a fit recreational rider, 3.5 to 4.5 W/kg is a strong club racer, and above 5 W/kg approaches elite and professional levels. Women's thresholds sit about half a category lower for the same label.

How often should I retest my FTP?

Most riders retest their FTP every four to six weeks, or at the start and end of a training block. As your fitness changes your FTP moves, and because every zone is a percentage of FTP, keeping it current keeps your training targets accurate.

Why is my FTP lower than my 20-minute power?

FTP is defined as roughly one-hour power, and almost everyone can hold more power for 20 minutes than for 60 minutes. Multiplying your 20-minute average by 0.95 corrects for that difference so your FTP reflects a sustainable hour-long effort rather than a shorter maximal one.

Additional Resources

• Functional Threshold Power - Wikipedia
• Cycling Power Meter - Wikipedia