Cycling FTP Calculator

Select Test Protocol

The classic FTP test. Ride as hard as possible for 20 minutes. Your FTP is 95% of your average power.

FTP = 20min Power × 0.95

Test Results

20-Minute Average Power

Optional

Body Weight

Previous FTP (for comparison)

Your FTP

247W

W/kg

3.53

Change

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Power Zones (Coggan)

FTP-relative power zones
Zone	Power (W)	Rounded FTP boundary	Description
Zone 1: Active Recovery	0 - 136	≤ round(55%)	Very easy spinning, recovery rides
Zone 2: Endurance	137 - 185	> round(55%) to ≤ round(75%)	All-day pace, aerobic base building
Zone 3: Tempo	186 - 222	> round(75%) to ≤ round(90%)	Steady group ride pace
Zone 4: Lactate Threshold	223 - 259	> round(90%) to ≤ round(105%)	Race pace, 20-60 minute efforts
Zone 5: VO2 Max	260 - 296	> round(105%) to ≤ round(120%)	High intensity, 3-8 minute intervals
Zone 6: Anaerobic Capacity	297 - 371	> round(120%) to ≤ round(150%)	Short, hard efforts, 30s-3min
Zone 7: Neuromuscular Power	372 - MAX	> round(150%)	Max sprints, <30 seconds

About Cycling FTP Calculator

Apply sourced 20-minute, Zwift ramp, or CTS 2×8-minute arithmetic. See the multiplier, optional W/kg, and contiguous FTP-relative zones without performance rankings.

How to calculate cycling FTP from a field test

Functional Threshold Power (FTP) is the highest power a cyclist can approximately sustain in a quasi-steady state without continually fatiguing. It is a practical anchor for power-based training, not a laboratory threshold measurement. This calculator applies the published arithmetic for a 20-minute effort, Zwift ramp test, or CTS two-by-eight-minute field test.

Pick the protocol you can repeat well

Choose the test you actually completed: a hard 20-minute effort, Zwift's progressive ramp test, or the CTS field test of two eight-minute efforts separated by 10 minutes of easy spinning. Results from different protocols are not perfectly interchangeable.

Use a calibrated power source and the same bike or trainer for comparisons.
Arrive rested and complete the protocol-specific warm-up.
Record the required average power, not normalized power or a short peak.

Understand the arithmetic

The selected protocol displays its multiplier before you calculate. A 260 W 20-minute effort estimates 247 W because 260 × 0.95 = 247. A Zwift ramp with 350 W best one-minute power estimates 263 W after 350 × 0.75 = 262.5 and whole-watt rounding.

For the CTS field test, enter both eight-minute efforts; the calculator uses the higher average power and multiplies it by 0.90. W/kg is estimated FTP divided by body mass in kilograms, so changing metric or imperial display does not change the represented ratio.

Individual anaerobic contribution can make a fixed multiplier too high or too low. The most useful FTP estimate is one that produces realistic, repeatable training zones and tracks consistently over time.

Use FTP as a training anchor

Set zones from the estimate, then validate them in training. If threshold intervals are repeatedly impossible while recovery and fueling are adequate, the estimate may be too high. Retest with the same protocol after a training block or when workouts clearly stop matching the current anchor.

What is FTP in cycling?

Functional Threshold Power is a practical estimate of the highest cycling power you can sustain in a quasi-steady state without continually fatiguing. Coaches and training platforms use it to set power zones and compare your own changes over time. A field-test estimate is not a direct laboratory threshold measurement.

What is the 20-minute FTP formula?

This calculator multiplies 20-minute average power by 0.95. The displayed protocol card shows the exact multiplier used for every supported test.

Does any one-minute best power work for the ramp formula?

No. The 75% arithmetic applies to the best one-minute power reached during the matching progressive ramp test, not a fresh standalone one-minute maximum. Compare trends using the same protocol.