Cycling FTP Calculator
Estimate your Functional Threshold Power from a hard 20 minute effort, or type an FTP you already know, and get all seven Coggan training zones in watts. The estimate takes 95 percent of your 20 minute average, the standard field-test adjustment. Zone boundaries then fall out as fixed percentages of that FTP, ready to program into a head unit or trainer.
How to calculate FTP
- Ride a hard, evenly paced 20 minute time trial and note your average power in watts.
- Leave the Input type set to '20 minute power', or switch it to 'Known FTP' if you already have a number.
- Type your power value into the watts field.
- Read the estimated FTP in the highlighted box near the top.
- Scan the table below for all seven zones and their watt ranges, then use Copy to save the full set.
Examples
FTP from a 20 minute test
Input type '20 minute power', 250 W
FTP 237.5 W, Threshold zone 216 to 249 W
Endurance band from the same test
Input type '20 minute power', 250 W
Zone 2 Endurance 133 to 178 W
Zones from a known FTP
Input type 'Known FTP', 300 W
Threshold zone 273 to 315 W, top zone 450+ W
Frequently asked questions
What is FTP in cycling?
Functional Threshold Power is the highest average power you can hold for roughly an hour. It anchors your training zones and is the single number most riders track to gauge fitness over a season.
Why multiply 20 minute power by 0.95?
A maximal 20 minute effort sits a little above your true one hour power. Taking 95 percent of the 20 minute average corrects for that gap, which is why this tool estimates a 250 watt test as a 237.5 watt FTP.
What are the seven Coggan zones?
Active Recovery, Endurance, Tempo, Threshold, VO2max, Anaerobic and Neuromuscular. Each is a band of watts set by a percentage of your FTP, from recovery below 55 percent up to the open-ended top zone above 150 percent.
Why does the top zone show a plus sign?
Zone 7, Neuromuscular, has no upper limit because sprint power can spike far above threshold. The tool prints it as a lower bound followed by a plus, such as 356+ W for a 237.5 watt FTP.
How often should I retest FTP?
Many riders retest every four to six weeks of focused training. Keep the same course, warm-up and protocol each time so a change in the number reflects fitness rather than conditions.
Can I enter my FTP directly?
Yes. Choose 'Known FTP' from the Input type menu and the tool skips the 95 percent step, splitting the number you type straight into the seven zones.
Do these watt zones match a heart-rate plan?
Not exactly. These are power zones tied to FTP, while heart-rate zones lag effort and drift with heat and fatigue. Power zones respond instantly, which is why interval workouts are usually written in watts.
Is a ramp test result okay to use here?
Yes, if it already gives you an FTP figure. Enter that as a known FTP. The 20 minute mode is only for a raw 20 minute average, so do not paste a ramp-derived FTP into it or you will shave off another 5 percent.
Does anything leave my browser?
No. The estimate and every zone are computed locally in your browser, so your test numbers are never uploaded or saved anywhere.
Learn more
- How to run a 20 minute FTP test
Pace, warm up and pick a course for a clean 20 minute power test, then turn the average into an accurate FTP.
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