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Enter your values and press Calculate.
Enter your average power from a recent test and choose the protocol you used: a 20-minute effort, an 8-minute effort, a ramp test, or a known FTP value. The calculator applies the matching factor (0.95, 0.90, 0.75, or 1.00) to estimate the highest power you could hold for about one hour. Add your body weight to get your power to weight ratio in W/kg, and the calculator converts your FTP into all seven Coggan training zones as watt ranges to follow on the bike.
Functional Threshold Power is the highest average power, in watts, you can theoretically sustain for about one hour. Because a true one-hour maximal test is brutal to pace and recover from, coaches use a shorter test plus a correction factor. The standard conversion is:
FTP = average 20-minute power × 0.95
The 0.95 factor exists because most riders can hold slightly more power for 20 minutes than for 60, so the factor trims the 20-minute number down to a realistic one-hour pace. Shorter tests need larger corrections, and if you already know your FTP from a lab test you can enter it directly:
| Test | Factor | |---|---| | 20-minute average power | × 0.95 | | 8-minute average power (2x8) | × 0.90 | | Ramp test best 1-minute power | × 0.75 | | Known FTP, direct entry | × 1.00 |
Worked example: a rider averages 250 W for 20 minutes. FTP = 250 × 0.95 = 237.5 W. At 75 kg, the power to weight ratio is 237.5 / 75 = 3.17 W/kg, a solid recreational value. This page doubles as an FTP to W/kg converter: enter your FTP and body weight and the ratio appears with your result.
A reliable test protocol keeps your numbers comparable over time. Follow this 20-minute FTP test protocol:
1. Warm up 15 to 20 minutes easy, with 2 or 3 short sprints to wake up your legs. 2. Ride 5 minutes all-out. This burns off some anaerobic contribution so the main effort is steadier. 3. Spin easy for 10 minutes to recover. 4. Ride 20 minutes at your maximum sustainable pace. Start controlled, hold it even, and finish with nothing left. 5. Cool down 10 to 15 minutes easy.
Use a calibrated power meter or smart trainer, test when rested and well fueled, and keep the same warm-up and course or trainer setup every time you test.
Training zones turn your FTP into a workout plan. Each Coggan power zone targets a different energy system, with watt ranges set as percentages of your FTP:
| Zone | % of FTP | Purpose | |---|---|---| | Z1 Active Recovery | below 55% | Easy spins, recovery between hard days | | Z2 Endurance | 56 to 75% | Long base rides, aerobic foundation | | Z3 Tempo | 76 to 90% | Sustained aerobic efforts | | Z4 Lactate Threshold | 91 to 105% | Threshold intervals, time trials | | Z5 VO2 Max | 106 to 120% | 3 to 8 minute maximal efforts | | Z6 Anaerobic Capacity | 121 to 150% | 30 second to 2 minute efforts | | Z7 Neuromuscular Power | above 150% | Short sprints |
The Sweet Spot band, 88 to 94% of FTP where Z3 meets Z4, gives strong training stimulus with manageable fatigue and is the most popular interval target for raising FTP. FTP zones explained for beginners: spend most training time in Z2, add one or two Z4 or Sweet Spot sessions per week, and keep Z1 days truly easy.
Each FTP test protocol has strengths and tradeoffs:
| Test | Factor | Time needed | Best for | Watch out for | |---|---|---|---|---| | 20-minute test | 0.95 of average power | About 50 minutes with warm-up | Most cyclists, most reliable self-test | Requires good pacing skill | | 8-minute test (2x8) | 0.90 of average power | About 40 minutes | Riders who struggle with long efforts | May overestimate for anaerobically strong riders | | Ramp test | 0.75 of best 1-minute power | About 25 minutes | Frequent testing, riders who hate pacing | Favors riders with high anaerobic capacity | | Direct entry | No factor | None | Lab-tested riders, race-data estimates | Only as good as the number you enter |
Zwift offers the classic 20-minute and ramp tests, while TrainerRoad popularized AI-based estimation alongside its ramp test. Pick one protocol and stick with it: comparing a ramp-test FTP to a 20-minute FTP is comparing two different estimates.
Absolute watts depend on body weight, so watts per kilogram is the honest comparison. Typical ranges, following Coggan-style power profile ratings:
| Rating | Men (W/kg) | Women (W/kg) | |---|---|---| | Beginner | below 2.5 | below 2.2 | | Recreational | 2.5 to 3.4 | 2.2 to 3.0 | | Competitive | 3.5 to 4.4 | 3.1 to 4.0 | | Elite | 4.5 to 5.9 | 4.1 to 5.4 | | Pro | 6.0 and above | 5.5 and above |
Typical recreational cyclists sit between 2.5 and 3.5 W/kg. These are orientation bands, not verdicts: age, training history, and rider type shift the scale, and improvement over your own history matters more than any label.
Raising FTP comes down to structured stress plus recovery. The sessions with the best evidence behind them:
- **Sweet Spot intervals (88 to 94% FTP):** 20 to 60 minutes total. The best training stimulus per unit of fatigue. - **Threshold intervals (95 to 100% FTP):** classic 2 × 20 minutes with 5 to 10 minutes of recovery. Directly pushes your threshold up. - **Over-unders (95% / 105% FTP):** alternate every 2 to 3 minutes. Teaches your body to clear lactate while working hard. - **Base miles in Z2:** long endurance rides build the aerobic engine that everything else sits on.
Train consistently for 8 to 12 weeks, retest, and adjust your zones to the new number. Beginners commonly see 10 to 20% gains in a first block; experienced riders work for 3 to 8% per cycle.
Small details make a big difference in FTP testing:
- **Test rested.** Fatigue from hard training in the previous 48 hours suppresses your number. - **Calibrate your equipment.** A power meter or smart trainer should be zeroed or calibrated before the test. - **Pace evenly.** For the 20-minute test, aim for steady power rather than a fast start; use average power, not normalized power, for steady-state tests. - **Control the environment.** Heat and dehydration cut power, and indoor tests often read 5 to 10% lower than outdoor tests because of cooling and the lack of coasting. Test where you train. - **Repeat the same protocol.** Only compare results from identical tests under similar conditions.
Functional Threshold Power is the highest average power, in watts, that you can theoretically sustain for about one hour. It sits at the boundary between sustainable aerobic effort and unsustainable anaerobic effort, and it is the anchor for all power-based cycling training zones.
Ride a 20-minute all-out effort at the highest steady power you can hold, then multiply your average power by 0.95. For example, 250 W for 20 minutes gives an estimated FTP of 237.5 W.
Warm up 15 to 20 minutes easy with 2 or 3 short sprints, then ride 5 minutes all-out followed by 10 minutes of easy recovery. Now ride 20 minutes at your maximum steady pace: no sprinting at the start, and keep your effort even. Cool down for 10 to 15 minutes. Test when rested and use a calibrated power meter or smart trainer.
Coggan's seven power zones, set as percentages of FTP: Z1 Active Recovery below 55%, Z2 Endurance 56 to 75%, Z3 Tempo 76 to 90%, Z4 Lactate Threshold 91 to 105%, Z5 VO2 Max 106 to 120%, Z6 Anaerobic Capacity 121 to 150%, and Z7 Neuromuscular Power above 150%. Sweet Spot, the efficient 88 to 94% band between Z3 and Z4, is a popular training target.
In a ramp test, power rises by a fixed step every minute until you cannot hold the target. Your best one-minute power multiplied by 0.75 gives the FTP estimate. It needs no pacing skill and takes about 25 minutes, but it can favor riders with a strong anaerobic capacity.
The 2x8 protocol uses two 8-minute all-out efforts separated by 10 minutes of easy spinning. Take the average power of both efforts and multiply by 0.90. It is easier to pace and less mentally demanding than the 20-minute test, though it can overestimate FTP for some riders.
A true one-hour maximal effort is very hard to pace correctly and takes a heavy toll to recover from. The 20-minute test is a practical proxy: you can hold slightly more power for 20 minutes than for 60, so the 0.95 factor trims the result down to a realistic one-hour pace.
Retest every 6 to 8 weeks during build phases or after completing a training block. During base training, every 12 weeks is enough. Also retest after a long break or before starting a new training plan, since your zones should always reflect current fitness.
A good FTP depends on body weight, so the fair measure is watts per kilogram. For recreational cyclists, 2.5 to 3.5 W/kg is respectable; competitive amateurs usually reach 3.5 to 4.5 W/kg, and professionals reach 4.5 to 6.0 W/kg or more. Improvement over your own history matters more than any absolute number.
Divide your FTP in watts by your body weight in kilograms. For example, 250 W at 70 kg is 3.57 W/kg. This page works as an FTP to W/kg converter: enter your weight and the ratio is calculated automatically. Power to weight ratio matters most on climbs.
Indoor FTP often reads 5 to 10% lower because of limited cooling, no coasting micro-rests, a different riding position, and the mental challenge of a trainer. For the most useful number, test in the environment where you do most of your training.
The 60-minute test is the most accurate but rarely practical. For self-testing, the 20-minute test (95% of average power) is the most reliable for most cyclists. Ramp tests are convenient but can over or under estimate depending on rider type. Consistency between tests matters more than absolute accuracy.
No. You need real watt values from a power meter or a calibrated smart trainer. Estimating power from speed or heart rate introduces too much error for a reliable FTP result.
Beginners often gain 10 to 20% in 8 to 12 weeks of structured training. Experienced riders typically gain 3 to 8% per training cycle. The drivers are consistency, progressive overload, enough recovery, and regular retesting so your zones keep up.
FTP comes from an explicit test, such as the 20-minute or ramp protocol. eFTP, or estimated FTP, is calculated automatically by training software from your historical power data, so no separate test day is needed.
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