Cycling FTP Calculator – Calculate Your Threshold Power and Power-Based Training Zones
The cycling FTP calculator (Functional Threshold Power) calculates your threshold power in watts and divides training zones accordingly. Enter your 20-minute maximum test result or ramp test result.
FTP is the power a cyclist can sustain for about one hour. It's the cornerstone of power-based training. The calculator shows 7 training zones (active recovery, endurance, tempo, threshold, VO2max, anaerobic capacity, neuromuscular) in watts and W/kg values.
What is a good FTP value for a cyclist?
FTP is often expressed as W/kg ratio: under 2.5 W/kg is beginner, 3.0–3.5 W/kg recreational, 4.0–4.5 W/kg competitive cyclist, and over 5.0 W/kg professionals. A typical recreational rider is 2.5–3.5 W/kg. FTP improves with regular training, especially in threshold and tempo zones.
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Browse all tools →The cycling FTP calculator estimates your Functional Threshold Power based on test or performance data. A useful tool for cyclists to support power-based training planning.
Enter your 20-minute maximum power or other test result, and the calculator estimates your FTP and training zones.
- Estimates FTP based on 20-minute test performance (× 0.95).
- Get training zones in watts based on FTP.
- Calculate power-to-weight ratio (w/kg) for performance comparison.
FTP represents the power you can sustain for about an hour – it's a key endurance metric.
- 20 min test result × 0.95 is the most commonly used FTP estimate.
- FTP improves with training – test regularly (every 4–8 weeks).
- Power-to-weight ratio (w/kg) enables comparison between cyclists of different weights.
An FTP test is physically demanding – prepare for it like a race.
- Accurate FTP requires a power meter – without one, the result is an estimate.
- Don't do an FTP test when tired or sick – the result won't be reliable.
- The calculator is a training planning tool – listen to your body and rest adequately.