Cycling FTP Calculator
Enter your best 20 minute average power to estimate FTP, or type a known FTP directly, and see all seven Coggan power zones in watts.
How to calculate FTP
- Do a hard 20 minute time trial and record your average power.
- Enter that 20 minute power, or type a known FTP instead.
- Read your estimated FTP and the seven training zones in watts.
Examples
FTP from a 20 minute test
20 minute power 250 W
FTP 237.5 W, Threshold zone 216 to 249 W
Zones from a known FTP
FTP 237.5 W
Z4 Threshold 216.13 to 249.38 W
Frequently asked questions
What is FTP in cycling?
Functional Threshold Power is the highest average power you can sustain for roughly an hour. It anchors your training zones and tracks fitness over time.
Why multiply 20 minute power by 0.95?
A maximal 20 minute effort sits slightly above one hour power, so the common estimate takes 95 percent of your 20 minute average as your FTP.
What are the seven Coggan zones?
Active Recovery, Endurance, Tempo, Threshold, VO2max, Anaerobic and Neuromuscular. Each is a band of power expressed as a percentage of your FTP.
How often should I retest FTP?
Many riders retest every four to six weeks of focused training. Use the same protocol and conditions each time so the numbers stay comparable.
Can I enter FTP directly?
Yes. If you already know your FTP from a test or a ramp protocol, enter it and the tool will split it into the seven training zones for you.
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