Cycling FTP Calculator
The Cycling FTP Calculator estimates Functional Threshold Power (FTP) and power-to-weight ratio based on your average power and test duration. This tool helps cyclists and triathletes determine precise training zones and track fitness progress over time. Whether you are analyzing a recent 20-minute test, setting race pacing goals, or comparing performance against standards, this calculator provides the data you need to train smarter.
How Functional Threshold Power Is Calculated
Functional Threshold Power (FTP) represents the highest average power output you can sustain for one hour. Since a one-hour maximal effort is difficult to perform, we estimate this number using shorter time trials.
FTP = Average Power × Duration Factor
Where:
- Average Power = Watts from your test effort
- Duration Factor = Adjustment percentage (e.g., 0.95 for 20 minutes)
- Enter the average watts from your specific test duration.
- The tool applies a specific factor to estimate your aerobic capacity for 60 minutes.
- Your power-to-weight ratio is calculated by dividing your FTP by your body weight in kilograms.
This method, widely used by coaches, adjusts short test results to accurately reflect your endurance potential.
What Your Functional Threshold Power Means
Your FTP number serves as the anchor for your entire cycling training plan. It tells you exactly how hard you can push your body before fatigue sets in.
Structured Training Zones
Use your FTP to calculate seven specific power zones. For example, Zone 2 (Endurance) is roughly 55-75% of your FTP. Sticking to these zones ensures you ride easy enough to recover and hard enough to improve.
Performance Benchmarking
Compare your power-to-weight ratio (W/kg) against category standards. A male cyclist with 4.0 W/kg is considered "Advanced," while over 5.0 W/kg is "Elite." This helps you understand where you stand among peers.
Tracking Progress
Retest every 4 to 6 weeks. If your FTP increases while your weight stays the same, your fitness has improved. A rising W/kg ratio often signals better climbing ability and overall speed.
Disclaimer: This calculator is for informational purposes only and is not medical advice. Consult with a coach or healthcare provider before starting a new intense training program.
For the best results, always perform your test in similar conditions to ensure your data is consistent and comparable.