FTP by Age and Gender Calculator
The FTP by Age and Gender Calculator estimates your Functional Threshold Power (FTP) in Watts based on your age, gender, and fitness level. This tool helps cyclists and triathletes understand their current performance potential and set realistic training goals. Whether you are starting out, improving your endurance, or aiming for elite status, this calculator provides personalized power zones to optimize your workouts.
How FTP Is Calculated
FTP represents the maximum power you can sustain for about one hour. This calculator determines your estimated FTP using a heuristic method that accounts for physiological changes and training status.
The calculation follows these steps:
- Establish Baseline: It starts with 250W for men or 200W for women to reflect average physiological differences.
- Adjust for Age: It applies a 0.5% reduction for every year over age 30 to simulate natural aerobic decline.
- Apply Fitness Factor: The result is scaled by a multiplier based on your self-assessed fitness level (1-10) to match your training ability.
This approach offers a practical benchmark without requiring a physical test, though actual power meter data provides the highest accuracy.
What Your FTP Means
Your FTP number serves as the anchor for all your training zones, guiding exactly how hard you should ride to improve.
Building Endurance: If your result places you in the Beginner or Recreational category (under 200W for women, under 250W for men), spend 80% of your ride time in Zone 2 (55-75% of FTP). This builds a solid aerobic base without overtraining.
Increasing Performance: For those in the Intermediate or Advanced range, incorporate intervals at 91-105% of your FTP to raise your ceiling. Additionally, check your power-to-weight ratio; aiming for over 3.5 W/kg usually indicates strong competitive performance.
Disclaimer: This tool is for informational purposes only and does not constitute medical or professional coaching advice. Always consult with a qualified coach or healthcare provider before starting a new intense training regimen.
Track your progress every 4 to 6 weeks by adjusting your fitness level input to see how your estimated power changes over time.