Cycling FTP & Power Zones Calculator
Calculate cycling Functional Threshold Power (FTP) from a 20-minute test, ramp test, or critical power, plus your 7 power training zones.
Cycling FTP & Power Zones Guide
What is FTP?
FTP (Functional Threshold Power): the highest average power you can sustain for one hour. Originally defined by Andy Coggan, now standard for power-based cycling training. Measured in watts. Typical values: untrained male 100-150W. Recreational male 150-225W. Strong club cyclist 250-350W. Elite male 380-450W. Tour de France level 5.5-7 W/kg. World Tour pros sustain 400-450W FTP at 60-75 kg = 6.0-7.0 W/kg. Why FTP matters: defines your training zones. All power-based training is calibrated as a p
FTP Test Methods
20-minute test (most common): warm-up + 20 minutes max sustained effort. FTP = average power × 0.95. The 5% reduction accounts for the difference between 20min and 60min sustainable power. Ramp test (Zwift, TrainerRoad style): gradual power increase, ~3-5W per second, until failure. FTP = peak 1-minute power × 0.75. Less accurate for some riders but easier to execute. 60-minute test (gold standard): all-out 60 minute time trial. Average power = FTP. Physically and mentally brutal — most riders a
Coggan Power Zones
Z1 Active Recovery: <55% FTP. Easy spinning, recovery rides. Heart rate < 68% max. Z2 Endurance: 56-75% FTP. Most training time here. Long rides, base building. Aerobic system. Heart rate 69-83% max. Z3 Tempo: 76-90% FTP. Moderate effort. 1-3 hour rides. Heart rate 84-94% max. Z4 Lactate Threshold: 91-105% FTP. Race pace. 10-60 minute efforts. Heart rate 95-105% max. Z5 VO2max: 106-120% FTP. 3-8 minute intervals. Maximal aerobic system. Z6 Anaerobic Capacity: 121-150% FTP. 30 second - 3 minute e
Power Meters and Indoor Trainers
Power meters (pedals, cranks, hubs): direct measurement. Most accurate. Brands: Garmin Vector pedals, Stages cranks, Quarq, Powertap hubs. £400-1,500. Smart trainers (Wahoo Kickr, Tacx Neo, Elite Direto): measure power at trainer. Indoor accuracy excellent, cross-device comparison usually within 2-3%. Free 30-day Zwift trial: includes ramp test. Great way to estimate FTP without buying equipment. Mobile-only estimation: virtual power on Zwift with non-smart trainer (uses power curve from speed).
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