FTP Calculator
Enter your 20-minute average power or ramp test max power to instantly calculate your FTP and six training zones.
Test Details
Enter the average power you held for the full 20-minute effort.
W
kg
Formulas Used
- 20-min test: FTP = avg power × 0.95
- Ramp test: FTP = best 1-min power × 0.75
Enter your test power above to see your FTP and training zones.
Estimated FTP
watts
Protocol
Training Zones
| Zone | Name | % FTP | Watts |
|---|
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Summary
Enter your 20-minute average power or ramp test max power to instantly calculate your FTP and six training zones.
How it works
- Choose your test type: 20-minute test or ramp test.
- Enter your average power (20-min test) or the highest 1-minute power achieved (ramp test).
- The calculator applies the standard formula for each test to estimate your FTP.
- Six training zones (Active Recovery through Neuromuscular Power) are computed as percentages of FTP.
- Use the zone table to set targets in your cycling app or head unit.
Use cases
- Set accurate training zones after completing a field test on a trainer or outdoors.
- Compare FTP estimates between different test protocols.
- Update zones whenever fitness improves and you retest.
- Plan race-effort pacing based on FTP percentages.
- Calculate the power targets for structured interval workouts.
- Help beginners understand how hard to push during each zone.
Frequently Asked Questions
Last updated: 2026-07-01 ·
Reviewed by Nham Vu