FTP Calculator – Measure Your Cycling Power & Training Zones
Quickly estimate your Functional Threshold Power (FTP) and watts per kilogram (W/kg). Supports 20-minute and ramp tests. Perfect for cyclists and triathletes ready to dial in training, track gains, or find their racing category.
Calculate your Functional Threshold Power and discover your personalized training zones for optimal cycling performance.
Understanding FTP & Training Zones
Functional Threshold Power (FTP) is the highest power you can sustain for 60 minutes:
- 20-min test: Uses 95% of average power
- Ramp test: Uses 75% of final minute power
- 8-min test: Uses 90% of average power
Training Zones:
- Zone 1 (Recovery): Easy spinning, active recovery
- Zone 2 (Endurance): All-day pace, base building
- Zone 3 (Tempo): Brisk pace, moderate effort
- Zone 4 (Threshold): Race pace, sustainable hard
- Zone 5 (VO2 Max): Very hard, 3-8 minute efforts
- Zone 6 (Anaerobic): Maximum efforts, sprints
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.
