Cycling FTP Calculator
Estimate FTP from a 20 minute, 8 minute or ramp test and get all seven power zones.
Enter your values
ⓘ Live results
- FTP
- 247 W
- Power to weight
- 3.43 W/kg
- Z1 active recovery
- under 136 W
- Z2 endurance
- 138 - 185 W
- Z3 tempo
- 188 - 222 W
- Z4 threshold
- 225 - 259 W
- Z5 VO2 max
- 262 - 296 W
- Z6 anaerobic
- 299 W and above
Working
- 1260 W x 0.95 = 247 W FTP
Quick answer
FTP is the power you could hold for roughly an hour. Field tests estimate it by discounting a shorter maximal effort: 95% of a 20 minute test, 90% of an 8 minute test or 75% of a ramp peak.
FTP = test power x test factor
How to use the Cycling FTP Calculator
- 1Pick the protocol you used, then enter the average power the head unit recorded.
- 2Add your weight to see watts per kilo, the number that actually predicts climbing.
- 3Copy the zones into your training app and retest every 6 to 8 weeks.
Worked example
Using the values the calculator loads with:
Inputs
- Test type20 minute test
- Average power in the test260 W
- Rider weight72 kg
Results
- FTP247 W
- Power to weight3.43 W/kg
- Z1 active recoveryunder 136 W
- Z2 endurance138 - 185 W
- Z3 tempo188 - 222 W
- Z4 threshold225 - 259 W
- Z5 VO2 max262 - 296 W
- Z6 anaerobic299 W and above
- 260 W x 0.95 = 247 W FTP
Frequently asked questions
Which test is most accurate?
The 20 minute test with a proper opener is the most reliable for trained riders. Ramp tests suit beginners but can overestimate for sprint-heavy riders.
What is a good watts per kilo?
Around 2.5 W/kg is a solid recreational rider, 3.5 to 4 is a strong club racer, and above 5 is elite territory.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.