FTP and Cycling Power Zones Calculator
Functional threshold power from a 20-minute test, watts per kilogram, and the training zones built on it.
Results
Functional threshold power (FTP)
238
W
FTP per kilogram
3.17
W/kg
Zone 1 recovery — up to
131
W
Zone 2 endurance — up to
178
W
Zone 3 tempo — up to
214
W
Zone 4 threshold — up to
249
W
Zone 5 VO₂max — up to
285
W
What this tool does
FTP is roughly the highest power you could hold for an hour. Riding an hour flat out is hard to do well, so the common shortcut is a 20-minute all-out effort, after a proper warm-up, with 5 % taken off. Andrew Coggan's zones then set the training intensities as percentages of FTP. Watts per kilogram is what matters on climbs. The 95 % factor is an average; some riders sustain more or less of their 20-minute power, and retesting every couple of months keeps the zones honest.
Formula
FTP ≈ 0.95 × 20-minute power · zones: 55 %, 75 %, 90 %, 105 %, 120 % of FTP (Coggan)
Variables
| Symbol | Meaning | Unit |
|---|---|---|
p20 | Average power over a 20-minute all-out test | W |
w | Body weight | kg |
FTP | Functional threshold power (FTP) | W |
WK | FTP per kilogram | W/kg |
Z1 | Zone 1 recovery — up to | W |
Z2 | Zone 2 endurance — up to | W |
Z3 | Zone 3 tempo — up to | W |
Z4 | Zone 4 threshold — up to | W |
Z5 | Zone 5 VO₂max — up to | W |
Worked example
- Average power over a 20-minute all-out test250 W
- Body weight75 kg
- Functional threshold power (FTP)238 W
- FTP per kilogram3.17 W/kg
- Zone 1 recovery — up to131 W
- Zone 2 endurance — up to178 W
- Zone 3 tempo — up to214 W
- Zone 4 threshold — up to249 W
- Zone 5 VO₂max — up to285 W
Limitations
- This tool is informational only. It does not diagnose, treat or replace a qualified health professional. Speak to a doctor before making decisions about your health.
- The result is an estimate based only on the values you type. Real situations often include factors this calculator does not know about.