FTP Calculator (Cycling Power)

Our FTP Calculator helps cyclists determine their Functional Threshold Power (FTP) and personalize their training zones based on a 20-minute power test. Understanding your FTP is crucial for structured training, ensuring you're working at the right intensity to maximize fitness gains and avoid overtraining or undertraining. As of 2026, consistent FTP testing remains the gold standard for tracking cycling performance improvements.

The calculator uses the widely accepted method of taking 95% of your average power from a maximal 20-minute effort to estimate your FTP. This 95% factor accounts for the fact that a 20-minute effort is slightly higher than what you can sustain for a full 60 minutes (which is the true definition of FTP). Once your FTP is established, your personalized training zones are calculated as percentages of this value, following common coaching protocols.

Ensure your 20-minute test is a maximal, consistent effort; pacing too conservatively or going out too hard will skew your results. Always perform your test in similar conditions (e.g., flat road, indoor trainer) to ensure comparability between tests. Remember that FTP is a dynamic number that can change with training, so retesting every 4-8 weeks is recommended to keep your training zones accurate.