FTP Test Calculator

Calculate your Functional Threshold Power (FTP) based on a 20-minute time trial or a ramp test. FTP is a key metric for cyclists to determine training zones and track fitness improvements.

Test Type Select the type of FTP test you performed

Average Power (Watts) Enter your average power output during the test

Body Weight (kg) Enter your current body weight

Gender Select your gender for more accurate power zone calculations

Age Enter your age for power zone calculations

FTP Adjustment Factor: 0.95 Adjust the factor used to calculate FTP from your test results (default is 0.95 for 20-min test)

Quick Examples:

How to Use This Calculator

Select the type of FTP test you performed (20-minute time trial, ramp test, etc.)
Enter your average power output during the test in watts
Enter your body weight in kilograms
Select your gender and enter your age for more accurate power zone calculations
Adjust the FTP adjustment factor if needed (default is 0.95 for 20-minute tests)
Click "Calculate FTP" to see your results and training zones

Formula Used

FTP = Average Power × Adjustment Factor

Where:

FTP = Functional Threshold Power (the highest power a cyclist can maintain for approximately 1 hour)
Average Power = The average power output during your test
Adjustment Factor = A multiplier based on test duration (typically 0.95 for 20-minute tests, 0.75 for ramp tests)

Example Calculation

Real-World Scenario:

A cyclist completes a 20-minute time trial with an average power of 250 watts. The cyclist weighs 75kg and is 35 years old.

Given:

Average Power = 250 watts
Test Type = 20-Minute Time Trial
Body Weight = 75 kg
Adjustment Factor = 0.95 (default for 20-minute test)

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 estimated FTP is 237.5 watts, with a power-to-weight ratio of 3.17 w/kg.

Why This Calculation Matters

Practical Applications

Establishing personalized training zones for structured workouts
Tracking fitness improvements over time
Pacing strategies for events and races
Benchmarking performance against other cyclists

Key Benefits

More efficient training with personalized intensity zones
Objective measure of cycling fitness
Helps prevent overtraining by setting appropriate workout intensities
Provides motivation through measurable progress

Common Mistakes & Tips

Many cyclists start FTP tests too fast and fade significantly in the final minutes. This results in an overestimation of your true FTP. Pace yourself to maintain as consistent a power output as possible throughout the entire test duration.

Testing when tired, sick, or after a hard training block will underestimate your true FTP. Schedule your FTP test after a rest day or during a recovery week when you're fresh and well-rested for the most accurate results.

An uncalibrated power meter can provide inaccurate readings, leading to incorrect FTP calculations. Always ensure your power meter is properly calibrated according to the manufacturer's instructions before performing an FTP test.

Frequently Asked Questions

Most cyclists should test their FTP every 4-6 weeks during a training phase. This allows enough time for training adaptations to occur while ensuring your training zones remain current. Avoid testing too frequently, as FTP tests are demanding and require adequate recovery.

A 20-minute test requires you to maintain a steady effort for the entire duration, with your average power multiplied by 0.95 to estimate FTP. A ramp test involves gradually increasing power every minute until exhaustion, with your last completed minute typically multiplied by 0.75 to estimate FTP. Ramp tests are shorter but may be less accurate for some athletes.

Once you have your FTP, you can establish training zones as percentages of this value:

Zone 1 (Active Recovery): <55% of FTP
Zone 2 (Endurance): 55-75% of FTP
Zone 3 (Tempo): 75-90% of FTP
Zone 4 (Threshold): 90-105% of FTP
Zone 5 (VO2 Max): 105-120% of FTP
Zone 6 (Anaerobic): 120-150% of FTP
Zone 7 (Neuromuscular): >150% of FTP

These zones help you target specific physiological adaptations during training.

References & Disclaimer

Fitness Disclaimer

This calculator provides estimates based on the information you provide. FTP values are for training purposes only and should not be used as medical advice. Consult with a qualified cycling coach or healthcare professional before beginning any new training program.

References

What is Functional Threshold Power (FTP)? - TrainingPeaks - Detailed explanation of FTP concept and testing methods
What is FTP and how do you test it? - Cycling Weekly - Practical guide to FTP testing protocols
Validity of a 20-minutes Time Trial to Determine Functional Threshold Power in Trained Cyclists - Journal of Strength and Conditioning Research - Scientific validation of 20-minute FTP testing

Accuracy Notice

FTP calculations are estimates based on limited-duration tests. Actual FTP can vary based on factors including fatigue, motivation, environmental conditions, and testing protocol. This calculator should be used as a starting point for establishing training zones, not as an absolute measure of performance.

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.

Connect with LinkedIn

Tags:

health fitness-exercise-performance ftp test medical fitness body weight

Related Calculators