FTP Calculator
Ride a maximal, steady 20-minute effort and enter your average power. FTP is estimated as 95% of that figure.
Power Zones
| Zone | Name | % FTP | Watts |
|---|---|---|---|
| Z1 | Active Recovery | 0–55% | 0–146 W |
| Z2 | Endurance | 56–75% | 149–200 W |
| Z3 | Tempo | 76–90% | 202–239 W |
| Z4 | Threshold | 91–105% | 242–279 W |
| Z5 | VO2 Max | 106–120% | 282–319 W |
| Z6 | Anaerobic | 121–150% | 322–399 W |
| Z7 | Neuromuscular | 151–200% | 402–532 W |
Functional Threshold Power (FTP) is the highest average power a cyclist can sustain for roughly an hour, and it anchors every structured power-based training plan. Rather than suffering through a full hour, most riders perform a hard 20-minute test and take 95% of that average as their FTP. This calculator does that conversion and then splits your FTP into the seven Coggan training zones, giving you the exact wattage targets for recovery, endurance, tempo, threshold, VO2, anaerobic, and sprint work.
Formula
FTP = 20-minute average power × 0.95
- 20-minute power
- Average power held during a maximal 20-minute test, in watts
- 0.95
- Correction factor estimating one-hour power from a 20-minute effort
How it works
- Ride an all-out, evenly paced 20-minute effort and record your average power in watts.
- Enter that 20-minute average; the calculator multiplies it by 0.95 to estimate FTP.
- Your FTP is then scaled by the standard zone percentages to produce a wattage range for each of the seven training zones.
Worked example
A rider averages 280 W over a 20-minute test.
- FTP = 280 × 0.95 = 266 W.
- Zone 2 (Endurance, 56–75%) = 149–200 W.
- Zone 4 (Threshold, 91–105%) = 242–279 W.
Estimated FTP of 266 W with seven power zones scaled from it.
Frequently asked questions
- Why multiply 20-minute power by 0.95 instead of using it directly?
- A 20-minute maximal effort is slightly above true one-hour power. The 0.95 factor discounts that gap so the resulting FTP better reflects the power you could hold for a full hour.
- What are the seven power zones used here?
- They follow the Coggan model: Active Recovery, Endurance, Tempo, Threshold, VO2 Max, Anaerobic, and Neuromuscular, expressed as ascending percentage bands of your FTP.
- How often should I retest my FTP?
- Every four to eight weeks is typical during focused training, since FTP shifts as fitness changes. Retesting keeps your zone wattages accurate so workouts stay appropriately hard.