Cycling FTP Calculator
Estimate your Functional Threshold Power from a 20-minute test.
Estimated FTP
What FTP means and how it's estimated
Functional Threshold Power (FTP) is the highest average power a cyclist can sustain for about an hour. Testing a true one-hour effort is exhausting, so most cyclists instead do a hard 20-minute test and take 95% of that average power as an FTP estimate.
FTP is the backbone of power-based training zones, similar to how heart rate zones are set from max heart rate. Power-to-weight ratio (watts per kilogram) is especially relevant for climbing performance.
Where these numbers come from
The formulas and default values in this calculator are based on:
- Allen, H., Coggan, A. "Training and Racing with a Power Meter" — 20-minute test FTP estimation protocol (95% of 20-minute average power)
These are planning estimates for training purposes. Check with a coach, trainer, or physician before starting a new program or maxing out.
Frequently asked questions
Why 95% of the 20-minute average?
A 20-minute maximal effort is typically sustained at a slightly higher power than a true one-hour effort, so the 95% adjustment approximates the drop-off over the longer duration.
How often should I retest FTP?
Every 6 to 8 weeks is common during a structured training block, or after a noticeable fitness change.
What's a good power-to-weight ratio?
It varies widely by category and discipline, but roughly 3 to 4 W/kg is a strong recreational level, with elite racers often well above that.
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