FTP Calculator – Find Your Cycling Power Zones
Use our Cycling FTP Calculator to instantly measure your Functional Threshold Power (FTP) and watts per kilogram (W/kg). Supports 20-minute and ramp tests.
Perfect for cyclists and triathletes looking to optimize training and race performance.
FTP CALCULATOR
20-min & Ramp test supported.
| Category | Men | Women |
|---|---|---|
| Cat 1 | ≥4.5 | ≥4.0 |
| Cat 2 | 4.0–4.49 | 3.5–3.99 |
| Cat 3 | 3.5–3.99 | 3.0–3.49 |
| Cat 4 | 3.0–3.49 | 2.5–2.99 |
| Cat 5 | <3.0 | <2.5 |
YOUR CYCLING FITNESS, MADE SIMPLE
How to Use the FTP Calculator
Enter your most recent power test (20-minute or ramp test).
The calculator uses science-backed formulas to find your FTP (Functional Threshold Power) and watts per kilogram (W/kg).
Results include your FTP, power-to-weight ratio, and cycling category.
- FTP stands for Functional Threshold Power.
- It’s the highest average power (in watts) you can hold for one hour.
- Knowing your FTP helps you train smarter, target the right power zones, and track real progress.
Choose Your Test Type.
Select either the 20-minute test or the ramp test.
Enter Your Power Data.
Input your average power (watts) for 20 minutes, or your final 1-minute power from a ramp test.
Add Your Weight and Gender.
Select kg or lb—calculator does the math.
Click Calculate.
Instantly see your FTP, watts/kg, and cycling category (Cat 1–5).
Use your most recent, best effort test.
For the 20-minute test, enter your average watts over 20 minutes.
For the ramp test, enter the highest 1-minute power you achieved at the end.
The more accurate your test, the more useful your results.
Review your FTP and watts/kg: These set your baseline fitness.
Check your cycling category: Cat 1–5 is based on your watts per kilogram for men or women.
Use the FTP to set training zones: Tailor your workouts for endurance, threshold, or sprint power.
Update your numbers every time you do a new test.
Need help?
FAQ
Functional Threshold Power: your best one-hour cycling power, used to set training zones and track improvement.
Your test result sets your training zones and cycling category for the most effective workouts.
No calculator replaces a good coach, but this tool gives you accurate, proven targets to guide your cycling training.
This calculator shows your exact watts/kg and category (Cat 1–5), based on your gender and weight.