FTP Calculator (Cycling)
Calculate your Functional Threshold Power (FTP) for cycling training. FTP is the maximum power you can sustain for one hour, the foundation for structured power-based training zones.
🚴 Cycling📐 FTP ≈ 95% of 20-minute max power🏥 Health
Test type
Average power from test (watts)
Please enter valid values.
Formula & Reference
| Variable | Symbol | Formula | Units |
|---|---|---|---|
| FTP Calculator (Cycling) | — | FTP ≈ 95% of 20-minute max power | watts |
Step-by-Step Examples
Example 1
20-Minute Test
Averaged 250W during a 20-minute max effort test.
- FTP = 250 × 0.95 = 237.5W ≈ 238W
- This is your sustainable 1-hour power estimate
- Use for setting training zones
✓ FTP ≈ 238W
Example 2
8-Minute Test
Averaged 300W during an 8-minute max effort test.
- FTP = 300 × 0.90 = 270W
- 8-min test uses a different correction factor than 20-min
- Shorter test is more taxing relatively, hence lower multiplier
✓ FTP ≈ 270W
Example 3
Calculating Training Zones
FTP = 250W. Find Zone 2 (endurance) range.
- Zone 2 = 56-75% of FTP
- Lower bound: 250 × 0.56 = 140W
- Upper bound: 250 × 0.75 = 188W
✓ Zone 2: 140-188W
Real-World Applications
Cycling Training
FTP is the foundation for structured power-based training plans (TrainerRoad, Zwift, etc.).
Performance Tracking
Regular FTP retesting tracks fitness improvements over a training season.
Race Pacing
Power zones based on FTP help cyclists pace efforts appropriately in races and time trials.
Smart Trainer Apps
Zwift, TrainerRoad, and Wahoo SYSTM all use FTP to calibrate workout intensity targets.
Common Mistakes to Avoid
⚠️
Testing FTP when not properly rested
FTP tests require near-maximal effort. Testing while fatigued from previous training gives an artificially low result.
⚠️
Pacing the test incorrectly
Starting too hard causes fade in the final minutes, lowering average power. Even, sustainable pacing throughout gives the most accurate FTP estimate.
⚠️
Not retesting periodically
FTP changes with training adaptations. Retest every 6-8 weeks to keep training zones accurate as fitness improves.
Frequently Asked Questions
What is FTP in cycling? ▾
Functional Threshold Power — the highest power output you can sustain for approximately one hour. It's the cornerstone metric for structured power-based cycling training.
Why use 95% of 20-minute power instead of testing for a full hour? ▾
A true 1-hour max effort test is extremely taxing. The 20-minute test with a 0.95 correction factor provides a close, more practical estimate of true FTP.
What are typical FTP values? ▾
Recreational cyclists: 150-200W. Competitive amateurs: 250-300W. Elite/professional: 350-400+W. Values vary significantly by body weight and training history.
What is FTP per kilogram (W/kg)? ▾
FTP divided by body weight in kg — a key metric for climbing performance. Elite climbers often have 5-6+ W/kg; recreational riders typically 2.5-3.5 W/kg.
How often should I retest FTP? ▾
Every 6-8 weeks during structured training, or after completing a training block, to ensure your power zones reflect current fitness level.