Free FTP calculator for cyclists. Calculate your Functional Threshold Power from 20-minute, 8-minute, ramp, or 60-minute tests. Get power zones (Coggan zones), power-to-weight ratio, and cyclist category.
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Functional Threshold Power (FTP) is the highest power you can sustain for approximately one hour. It's the gold standard metric for cycling training, used to set power zones, track fitness, and plan workouts. This calculator estimates your FTP from various test protocols.
FTP represents your lactate threshold—the intensity at which lactate begins to accumulate faster than your body can clear it. Developed by Dr. Andrew Coggan, FTP is the foundation of power-based training. It's used to set training zones, calculate Training Stress Score (TSS), and compare performance over time.
20-Minute Test Formula
FTP = 20-Minute Average Power × 0.95FTP defines your 7 Coggan power zones for structured training at the right intensities.
Monitor FTP changes over training blocks to ensure your program is working.
Know exactly what power to hold during time trials and sustained efforts.
W/kg is crucial for climbing and overall cycling performance assessment.
Most common protocol. Warm up, then ride as hard as you can sustain for 20 minutes. Multiply by 0.95 for FTP.
Start easy and increase power every minute until failure. FTP = max power × 0.75. Less mentally taxing than all-out efforts.
The gold standard but very demanding. Your average power IS your FTP. Reserved for experienced cyclists.
Two 8-minute efforts with rest between. Average the best effort and multiply by 0.90. Good for those who can't pace 20 minutes.
Test every 4-8 weeks during focused training blocks, or whenever you suspect significant fitness changes. Avoid testing when fatigued.