Cycling FTP Calculator
Functional Threshold Power (FTP) is the cornerstone metric for structured cycling training. It represents the highest average power output you can sustain for approximately 60 minutes and serves as the anchor for setting training zones that target specific physiological adaptations. Training below FTP builds aerobic base; training at FTP improves lactate threshold; training above FTP improves VO2max and anaerobic capacity. This calculator estimates FTP from either a 20-minute maximal effort test (using the 95% correction factor) or a ramp test (peak 1-minute power at 75%). It then outputs all seven Coggan training zones in watts and watts per kilogram.
FTP formula
20-min test: FTP = 20-minute avg power x 0.95
Ramp test: FTP = Peak 1-minute power x 0.75
W/kg = FTP / Body mass
Coggan Zones: Z1 <55% | Z2 56-75% | Z3 76-90% | Z4 91-105% | Z5 106-120% | Z6 121-150% | Z7 >150%
Frequently asked questions
What is FTP in cycling?
Functional Threshold Power (FTP) is the maximum average power output a cyclist can sustain for approximately 60 minutes. It is used as the basis for setting training zones. FTP is expressed in watts and in watts per kilogram (W/kg) for comparison across different body weights.
How do I test my FTP?
The most common field test is the 20-minute FTP test: after a warm-up, ride as hard as possible for 20 minutes. FTP is estimated as 95% of the 20-minute average power. A ramp test (increasing power by 20W every minute until failure) can also be used; FTP = 75% of peak 1-minute power.
What is a good FTP for a cyclist?
FTP varies widely by fitness. For recreational cyclists, 2.0 to 3.0 W/kg is typical. Cat 4/5 racers are often 3.0 to 3.5 W/kg. Cat 1/2 riders are 4.0 to 4.5 W/kg. Professional cyclists often exceed 5.5 W/kg. These are general guidelines; individual variation is high.
How often should I retest my FTP?
Retest FTP every 6 to 8 weeks to ensure your training zones remain accurate. If you have been training consistently for 4 to 6 weeks you may notice improvements. Major improvements typically occur every 8 to 12 weeks for well-trained cyclists.
What are the 7 cycling training zones based on FTP?
Coggan's 7 zones: Z1 Active Recovery (under 55% FTP), Z2 Endurance (56-75%), Z3 Tempo (76-90%), Z4 Lactate Threshold (91-105%), Z5 VO2max (106-120%), Z6 Anaerobic Capacity (121-150%), Z7 Neuromuscular Power (above 150%). Each zone targets different energy systems.
Official sources
- USA Cycling: USA Cycling Coaching Education.
- American College of Sports Medicine: ACSM Physical Activity Guidelines.
Reviewed by the CalculatorHub team, edited by James Graham, 14 June 2026. See our methodology.