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FTP Calculator

Functional Threshold Power (FTP) is the highest power a cyclist can sustain for roughly an hour. It is the anchor point for most modern cycling training plans — every workout intensity is prescribed as a percentage of FTP. This calculator estimates FTP from a 20-minute, 8-minute, ramp, or 60-minute field test, then builds the seven Coggan power zones from that value. Estimates are educational; performance varies with fatigue, environment, and equipment.

Reviewed by GetHealthyCalculators Editorial Team · Updated May 14, 2026

Quick Answer

FTP equals about 95% of your 20-minute average power (Allen & Coggan), 90% of your 8-minute average, 75% of your ramp-test minute power, or the full 60-minute average. Once FTP is set, training zones run from Active Recovery (<55%) through Neuromuscular (>150%).

These results are estimates based on general formulas and are not a substitute for professional medical advice. Consult a healthcare provider before making health decisions.

Test protocol

How the Formula Works

  1. Pick the test protocol you completed (20-minute, 8-minute, ramp, or 60-minute).

    Protocol → multiplier

  2. Apply the protocol multiplier to the average (or max minute) power from that test.

    FTP = test power × multiplier (0.95 / 0.90 / 0.75 / 1.00)

  3. Divide FTP by body weight in kilograms to get watts per kilogram (W/kg).

    W/kg = FTP / weight(kg)

  4. Build the seven Coggan training zones as percentages of FTP.

    Z1: <55% · Z2: 56-75% · Z3: 76-90% · Z4: 91-105% · Z5: 106-120% · Z6: 121-150% · Z7: >150%

Methodology & Sources

Reviewed and updated May 14, 2026 · Prepared by GetHealthyCalculators Editorial Team

Multipliers are the standard reductions used in the published Allen & Coggan methodology (Training and Racing with a Power Meter, 3rd ed., VeloPress 2019) and the TrainingPeaks education materials. The 0.75 ramp-test factor reflects the convention used by Zwift and TrainerRoad for ramp-style protocols. The seven training zones use the canonical Coggan percentage bands. Watts-per-kilogram classifications use the Coggan power-profile reference, slightly compressed for readability.

References

  • Allen H, Coggan A, McGregor S. Training and Racing with a Power Meter, 3rd ed. (2019) · VeloPress
  • Power Training Levels — Coggan training zone reference · TrainingPeaks
  • MacInnis MJ, Gibala MJ. Physiological adaptations to interval training and the role of exercise intensity (2017) · The Journal of Physiology

Limitations

  • Field-test FTP is an estimate, not a laboratory measurement. Lab-measured maximal lactate steady state or critical power can differ by 5-10%.
  • Pacing strongly affects 20-minute and 8-minute tests. A poorly paced test will under- or over-estimate FTP.
  • Heat, altitude, and sleep loss all reduce sustainable power. Re-test under conditions similar to your normal training.
  • Trainer-vs-outdoor differences can shift measured power by 3-5% for the same effort.
  • Power-meter calibration drift, especially between brands, can bias FTP up or down.
  • Watts-per-kilogram classifications are a population reference, not a target — many strong amateurs sit well below the elite tier yet race competitively.

Frequently Asked Questions

Which FTP test should I use?
The 20-minute test is the most common and best-validated. The 8-minute test is faster and less painful but slightly less accurate. The ramp test is the easiest to pace because it is incremental — a good choice for beginners or for indoor smart trainers. The 60-minute test is the gold standard but rarely used because it is brutal.
Why is FTP only 95% of the 20-minute average?
A 20-minute all-out effort uses some anaerobic capacity that is not sustainable for an hour. The 0.95 factor strips out that anaerobic contribution to approximate the longer-duration steady-state power. The factor is empirical, not theoretical — it tends to be conservative for time-trial-trained cyclists and slightly aggressive for sprinters.
What is a good FTP?
Watts-per-kilogram matters more than raw watts for comparison. Recreational riders typically sit between 2.5 and 3.7 W/kg, strong amateurs between 3.7 and 4.3 W/kg, and category-1 racers around 4.3-5.0 W/kg. World-class men race above 6 W/kg sustained. Women race at roughly 12% lower W/kg at the same competitive tier.
How often should I re-test FTP?
Every 4-8 weeks during a structured training block. More frequent testing eats into useful training. Many cyclists also monitor "auto-FTP" via best-power detection on platforms like Strava, TrainingPeaks, or Zwift — useful between formal tests but prone to drift on shorter efforts.
Why is my FTP different on Zwift, my power meter, and my trainer?
Power-meter brands and indoor trainers can differ by 3-5% even when both are calibrated. Smart trainers in ERG mode also smooth power, which can flatter peaks and depress sustained efforts. Pick one device as your reference and stick with it for consistent FTP tracking.
How do I use the seven Coggan zones?
Zones 1-2 are endurance and recovery. Zone 3 (Tempo) builds aerobic capacity at sustainable effort. Zone 4 (Lactate Threshold) is FTP-anchored work. Zone 5 (VO2 max) develops aerobic ceiling in 3-5 minute reps. Zones 6 and 7 develop anaerobic capacity and sprint power. Most polarized training plans pair lots of zone-2 with weekly zone-4 or zone-5 sessions.
Is FTP useful for running or rowing?
The concept (sustainable hour pace) transfers, but the formula does not. Runners use VDOT or critical velocity instead. Rowers and other modalities use similar but sport-specific anchors. This calculator is cycling-specific.

Pair your FTP with heart rate zones for combined power and HR training

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