FTP Calculator
Estimate your Functional Threshold Power from a 20-minute test and get your full set of power training zones.
How to use the ftp calculator
- Enter your average power for an all-out 20-minute effort.
- Click Calculate — FTP is estimated as 95% of that 20-minute power.
- Use the seven power zones below to structure your training.
Coggan power zones explained
FTP anchors the seven Coggan zones: Active Recovery (<55%), Endurance (56–75%), Tempo (76–90%), Threshold (91–105%), VO2 Max (106–120%), Anaerobic (121–150%), and Neuromuscular (>150%). Structured plans target specific zones for specific adaptations.
Frequently asked questions
What is FTP in cycling?
FTP (Functional Threshold Power) is the highest average power you can sustain for about an hour, measured in watts. It is the cornerstone metric for power-based training.
Why multiply 20-minute power by 0.95?
A maximal 20-minute effort is slightly above your one-hour sustainable power, so 95% gives a practical FTP estimate.
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