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.
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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 percentage of FTP, which is why establishing an accurate number matters more than any single training session.
What do I need to know about 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 avoid repeating it more than once every few months, preferring shorter, less gruelling test protocols in between.
What should I know about 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 to 3-minute efforts, used sparingly since this zone is extremely taxing on both the muscular and nervous systems.
What's the key thing to understand about 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).