FTP Test Calculator

The FTP Test Calculator estimates your Functional Threshold Power based on your test type, average power, and body weight. This tool helps cyclists and triathletes determine personalized training zones for effective workouts. Whether you are benchmarking cycling performance, tracking fitness improvements over time, or setting training intensities, this tool provides accurate power estimates to optimize your rides.

Select the type of FTP test you performed
Enter your average power output during the test
Enter your current body weight
Select your gender for more accurate power zone calculations
Enter your age for power zone calculations
Adjust the factor used to calculate FTP from your test results (default is 0.95 for 20-min test)

How Functional Threshold Power Is Calculated

Functional Threshold Power (FTP) represents the highest average power output you can sustain for approximately one hour. Since holding a maximal effort for that long is extremely difficult, we use shorter tests to estimate this value.

FTP = Average Power × Adjustment Factor

Where:

  • Ramp Test Factor = 0.75
  • 8-Minute Test Factor = 0.90
  • 20-Minute Test Factor = 0.95
  • 1-Hour Test Factor = 1.00
  1. Select your specific test protocol. This step matters because shorter, more intense efforts require a larger reduction factor to predict an hour-long performance.
  2. Input your average power from the test. We apply the specific adjustment factor to calculate your estimated FTP for 60 minutes.
  3. Input your body weight. This divides your power to determine your watts per kilogram (W/kg), which is vital for comparing performance across different rider sizes.

What Your Functional Threshold Power Means

Your FTP number serves as the anchor for your entire training plan, determining the specific wattage targets for every workout intensity. It tells you exactly how hard to ride to achieve improvements in endurance, speed, or strength.

Performance Level Power-to-Weight Ratio (W/kg) Training Focus
Beginner Less than 2.0 Build base endurance with low-intensity rides.
Recreational 2.0 to 2.99 Consistency and increasing mileage.
Intermediate 3.0 to 3.99 Threshold intervals and sweet spot training.
Advanced 4.0 to 4.99 VO2 Max workouts and race specificity.
Elite 5.0 and higher High-intensity intervals and recovery optimization.

Zone Training

Use your calculated FTP to set precise power targets. For example, endurance rides should be done at 55-75% of your FTP, while threshold efforts should be done at 90-105% to push your limits.

Disclaimer: This calculator is for informational purposes only and is not medical advice. Consult a healthcare provider or professional coach before starting a new exercise regimen.

Retest your FTP every 4 to 6 weeks to ensure your training zones remain accurate as your fitness improves.

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