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.
Why FTP is cycling's anchor metric
Functional Threshold Power is the highest power you can sustain for roughly an hour, and almost every power-based training plan is built around it. Get FTP right and your zones, workouts, and pacing all fall into place; get it wrong and every session is mis-targeted.
The 20-minute test multiplied by 0.95 is the practical standard because a true one-hour all-out effort is brutally hard to execute well. The 0.95 factor accounts for the fact that 20-minute power sits slightly above your one-hour sustainable power.
Coggan power zones explained
FTP anchors the seven Coggan zones: Active Recovery below 55%, Endurance 56-75%, Tempo 76-90%, Threshold 91-105%, VO2 Max 106-120%, Anaerobic 121-150%, and Neuromuscular above 150%. Each zone develops a specific adaptation, and structured plans deliberately target one or two zones per session rather than riding everything at a moderate, unfocused effort.
Coggan power zones (% of FTP)
| Zone | % of FTP | Purpose |
|---|---|---|
| 1 · Active recovery | under 55% | Easy spinning between hard days |
| 2 · Endurance | 56–75% | Aerobic base on long rides |
| 3 · Tempo | 76–90% | Steady, productive effort |
| 4 · Threshold | 91–105% | Raise sustainable power |
| 5 · VO2 max | 106–120% | Top-end aerobic capacity |
| 6 · Anaerobic | 121–150% | Short, sharp efforts |
| 7 · Neuromuscular | over 150% | Sprints and neuromuscular power |
Every zone is a percentage of your FTP, which is why an accurate, recent FTP matters — a stale figure shifts all seven zones at once.
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.
How often should I test my FTP?
Every 4-8 weeks during focused training. Testing too often mostly captures fatigue and day-to-day variation rather than genuine fitness change.
Why multiply 20-minute power by 0.95?
A maximal 20-minute effort is slightly above the power you could hold for a full hour, so 95% gives a realistic one-hour FTP estimate.
Is a ramp test as good as the 20-minute test?
Ramp tests are shorter and easier to pace, but they can over- or underestimate FTP for riders with unusual anaerobic capacity. The 20-minute test remains the reference for most.
What are the seven cycling power zones?
They run from active recovery below 55% of FTP up to neuromuscular sprints above 150%, as laid out in the table below. Structured sessions target one or two zones at a time rather than a vague moderate effort.
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