FTP Calculator
Estimate cycling Functional Threshold Power from 20-minute, 8-minute, 5-minute, ramp or 60-minute tests, with formula categories and power zones.
FTP here means Functional Threshold Power: a cycling threshold-power estimate, not the file-transfer protocol.
Maximal tests require fresh legs and a working power meter or smart trainer. Do not test when feeling sick, injured, in pain, or unsure about your health.
Most common field protocol
Power zones (Coggan)
Training zones and wattage
| Zone | Name | % FTP | Watts | Purpose |
|---|---|---|---|---|
| Z1 | Active Recovery | 0-55% | 0-146 | Easy recovery rides |
| Z2 | Endurance | 55-75% | 146-200 | Endurance base rides |
| Z3 | Tempo | 75-90% | 200-239 | Tempo and sweet spot work |
| Z4 | Threshold | 90-105% | 239-279 | Threshold intervals |
| Z5 | VO2max | 105-120% | 279-319 | VO2max intervals |
| Z6 | Anaerobic | 120-150% | 319-399 | Anaerobic capacity |
| Z7 | Neuromuscular | 150-open% | 399-open | Short neuromuscular sprint |
W/kg categories (men)
| W/kg | Category | Level |
|---|---|---|
| 0 - 2.5 | Untrained | No structured cycling training |
| 2.5 - 3.2 | Recreational | Recreational rider |
| 3.2 - 3.7 | Cat 5 | Entry-level amateur racing |
| 3.7 - 4.2 | Cat 4 | Trained amateur |
| 4.2 - 4.7 | Cat 3 | Experienced racer |
| 4.7 - 5.3 | Cat 2 | Strong regional racer |
| 5.3 - 5.9 | Cat 1 | Elite amateur or continental level |
| 5.9 - open | World Class | World-class professional level |
Calculate Functional Threshold Power
English FTP calculator intent is cycling power, not file transfer. Riders usually enter average test power and body weight to estimate threshold power, and training zones.
Ptest - average power from the selected test, k - test protocol factor.
Use FTP zones conservatively
- Repeat the same test protocol in similar conditions.
- Use a calibrated power meter or smart trainer where possible.
- Avoid maximal tests when sick, injured or unsure about health status.
Frequently Asked Questions
Sources and References
Calculations are based on the listed reference sources. Links open in a new tab.
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