What is FTP in cycling?

Functional Threshold Power (FTP) is the highest average power output you can sustain for approximately one hour. It is the most widely used metric for setting training zones and measuring cycling fitness.

Why is the 20-minute test multiplied by 0.95?

A 20-minute maximal effort produces slightly more power than a full 60-minute effort because the shorter duration allows you to draw on anaerobic reserves. The 0.95 correction (95%) approximates your true 1-hour threshold.

A ramp test increases power by a fixed amount every minute until you cannot continue. Your FTP is estimated as 75% of the highest 1-minute average power you achieved. It is less exhausting than a 20-minute test and suitable for frequent re-testing.

How often should I retest my FTP?

Most coaches recommend testing every 4 to 8 weeks during a structured training block, or whenever you feel your current zones no longer reflect your fitness level (workouts feel too easy or too hard).

What are the 7 training zones based on?

The zones follow the widely adopted Coggan power zones. Zone 1 is Active Recovery ( 150%).

What is a good W/kg for cyclists?

For untrained riders 2.0–2.5 W/kg is typical. Cat 4/5 racers are around 3.0–3.5 W/kg. Cat 1/2 riders reach 4.5–5.0 W/kg, and professional climbers often exceed 6.0 W/kg.

Cycling FTP Test Calculator

Enter your 20-minute average power or ramp test result to instantly calculate your FTP and all 7 training power zones.

Test Input

Test Protocol

Average Power (watts) — 20-min effort

Hold your highest sustainable power for the full 20 minutes.

Body Weight (optional, kg)

Enter your test power on the left to see your FTP and training zones.

Summary

The Cycling FTP Test Calculator determines your Functional Threshold Power (FTP) — the highest average power you can sustain for one hour — from either a 20-minute all-out effort or a ramp test protocol. Your FTP is the gold standard for setting precise training zones in cycling. Once calculated, the tool maps your power into 7 training zones from Active Recovery through Neuromuscular Power, giving you exact watt targets for every workout.

How it works

Choose your test protocol: 20-minute test or ramp test.
Enter your average power (watts) held for the full test duration.
For the 20-minute test, your FTP is calculated as 95% of your average power.
For the ramp test, your FTP is calculated as 75% of your peak 1-minute power.
The tool instantly displays your FTP in watts and splits it into 7 training zones.
Optionally enter your body weight to see your watts-per-kilogram (W/kg) ratio.

Use cases

Set accurate training zones after completing an FTP test ride.
Compare your FTP across test sessions to track fitness improvements.
Determine target power for intervals, threshold, and recovery rides.
Calculate your W/kg ratio to benchmark against cycling categories.
Plan structured training blocks using zone-specific power targets.
Decide whether to use a 20-minute test or the gentler ramp protocol.

Frequently Asked Questions

Last updated: 2026-06-11 · Reviewed by Nham Vu