Cycling FTP Calculator
FTP (Functional Threshold Power) is the power you can sustain for one hour — the foundation of structured cycling training. Estimate yours from a 20-minute effort and get personalised training zones.
Cycling Power Training Zones
FTP Testing
20-minute test: FTP ≈ 20-minute average power × 0.95. Ramp test: FTP ≈ best 1-minute power × 0.75. 60-minute test: FTP = average power (direct). The 20-minute test is the most common — 5-minute warm-up, then 20 minutes all-out.
Coggan Power Zones
Zone 1 (Active Recovery): <55% FTP. Zone 2 (Endurance): 56–75%. Zone 3 (Tempo): 76–90%. Zone 4 (Threshold): 91–105%. Zone 5 (VO₂ Max): 106–120%. Zone 6 (Anaerobic): >120%.
W/kg Benchmarks
W/kg (watts per kg) is the key performance metric in cycling. Untrained: <2 W/kg. Recreational: 2.5–3 W/kg. Club racer: 3.5–4 W/kg. Amateur competitive: 4–5 W/kg. Tour de France pro: 6+ W/kg for climbers.
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