FTP Calculator (Functional Threshold Power)
Calculate your FTP and cycling/rowing power zones. Free FTP calculator using 20-minute or ramp test results with W/kg classification.
How this calculator works
FTP is the power you could hold for roughly an hour. It is estimated from a 20-minute test (about 95 percent of that average power) or a ramp test, and it sets every one of your cycling or rowing training zones.
Retest every six to eight weeks. Watts per kilogram matters more than raw watts whenever you are going uphill.
Frequently asked questions
How often should I test my FTP?
Every six to eight weeks, or after any block that clearly changed your fitness.
Is the 20-minute test or the ramp test better?
The 20-minute test is usually more accurate; the ramp test is easier to pace if you are new to testing.
What is a good watts per kilogram?
Recreational riders commonly sit around 2.5 to 3.5 W/kg at FTP; well-trained amateurs are often above 4.
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