Cycling FTP Calculator

Calculate your Functional Threshold Power (FTP) and determine your cycling training zones based on your power test results.

How to Use This Calculator

Perform a sustained effort test (20-60 minutes) at your maximum sustainable pace
Record your average power output during the test
Enter your average power, weight, and test duration into the calculator
Select your gender and adjust the age slider if needed
Click Calculate to see your FTP, power-to-weight ratio, and training zones

Formula Used

FTP = Average Power × Duration Factor

Where:

FTP = Functional Threshold Power (watts)
Average Power = Your average power during the test (watts)
Duration Factor = Adjustment factor based on test duration:
- 20 minutes: 0.95
- 30 minutes: 0.97
- 40 minutes: 0.98
- 60 minutes: 1.00

Power-to-Weight Ratio = FTP (watts) ÷ Weight (kg)

Example Calculation

Real-World Scenario:

A cyclist completes a 20-minute time trial with an average power of 250 watts and weighs 75kg.

Given:

Average Power = 250 watts
Weight = 75 kg
Test Duration = 20 minutes

Calculation:

FTP = 250 watts × 0.95 = 237.5 watts

Power-to-Weight Ratio = 237.5 watts ÷ 75 kg = 3.17 w/kg

Result: The cyclist's FTP is 237.5 watts with a power-to-weight ratio of 3.17 w/kg, placing them in the intermediate category.

Why This Calculation Matters

Practical Applications

Establishing personalized training zones
Tracking fitness improvements over time
Setting realistic performance goals
Comparing performance with other cyclists

Key Benefits

Optimize training intensity for maximum gains
Prevent overtraining and undertraining
Identify strengths and weaknesses in cycling performance
Create structured training plans based on current fitness

Common Mistakes & Tips

Many cyclists start their FTP test too aggressively and fade significantly in the final minutes. Aim for an even pace throughout the test, with perhaps a slight increase in effort in the final 3-5 minutes if you feel you have more to give.

Your FTP test should be performed when you're relatively fresh, not after a hard training block or race. Schedule your test during a recovery week or after at least 48 hours of light training for the most accurate results.

Testing in extreme heat, cold, or at high altitude can significantly impact your power output. Try to test in similar conditions each time, or make notes about the conditions so you can account for variations in your results.

Frequently Asked Questions

Most cyclists should test their FTP every 4-6 weeks during a training phase. More frequent testing can be mentally draining and may interfere with your training progression. Less frequent testing may cause you to miss important fitness changes.

FTP varies widely based on training history, genetics, and other factors. As a general reference, recreational male cyclists typically have FTP values between 200-300 watts, while recreational female cyclists usually range from 150-250 watts. Elite male cyclists often exceed 400 watts, while elite female cyclists typically exceed 300 watts.

While a power meter provides the most accurate FTP measurement, you can estimate it using heart rate data or perceived exertion. Heart rate-based methods involve finding your average heart rate during a 30-minute time trial and using that to estimate your training zones. However, these methods are less precise than power-based testing.

References & Disclaimer

Fitness Disclaimer

This calculator provides estimates based on standard cycling performance metrics. Individual results may vary based on fitness level, health conditions, and other factors. Consult with a qualified cycling coach or healthcare professional before beginning any new training program.

References

What is Functional Threshold Power? - TrainingPeaks article explaining the concept and importance of FTP in cycling performance
How to test and improve your FTP - Cycling Weekly guide to FTP testing and improvement strategies
What is FTP and how do you use it to train? - BikeRadar article on practical applications of FTP in training

Accuracy Notice

The calculations in this tool are based on widely accepted cycling performance models but are intended for estimation purposes only. For precise training zone determination, consider consulting with a certified cycling coach who can provide personalized assessment based on your specific fitness profile and goals.

About the Author

Kumaravel Madhavan

Web developer and data researcher creating accurate, easy-to-use calculators across health, finance, education, and construction and more. Works with subject-matter experts to ensure formulas meet trusted standards like WHO, NIH, and ISO.

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health fitness-exercise-performance cycling ftp fitness body weight

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