FTP calculator
FTP — Functional Threshold Power — is the highest average watts you can sustain for about an hour. It's the anchor every modern cycling plan uses to prescribe intervals, sweet spot, and recovery work.
Drop in a 20-minute test result (or a ramp test max) and we'll compute FTP plus the 7 Coggan power zones. Add your body weight for your W/kg ratio. Same formulas SportPlan uses to set every interval target on the bike.
FTP — Functional Threshold Power — is the highest average watts you can sustain for about an hour. It's the anchor for cycling training zones. Enter a 20-minute test result (or a ramp-test max), and we'll compute FTP and your 7 Coggan power zones.
If you don't know yet, do a 20-minute all-out test on flat road or a smart trainer.
Adding weight shows your power-to-weight ratio.
Your FTP
238 W
Coggan/Allen classic zones — use these in Zwift, TrainerRoad, or Garmin Edge.
Z1 Active recovery
0–131 W
<55% FTP. Spin out the legs.
Z2 Endurance
131–178 W
55–75% FTP. Long aerobic rides, fat oxidation, conversational.
Z3 Tempo
181–214 W
76–90% FTP. Sustained moderate work.
Z4 Threshold
216–249 W
91–105% FTP. Lactate threshold intervals.
Z5 VO2max
252–285 W
106–120% FTP. 3–5 minute hard efforts.
Z6 Anaerobic
287–356 W
121–150% FTP. 30s–2min repeats.
Z7 Neuromuscular
356+ W
>150% FTP. Sprints, max-power efforts.
A 20-minute all-out effort is slightly above your 60-minute sustainable power because the shorter you go, the more anaerobic contribution you can recruit. The 0.95 factor converts the 20-min average back to your true 60-minute threshold. Some athletes need 0.93–0.94; very fit pro athletes can be at 0.95–0.96.
Every 4–8 weeks during a build phase. After a break or illness, re-test before your first hard week back. FTP can move 5–10 watts a month with consistent training — old values give you stale zones.
W/kg = FTP divided by body weight in kilograms. It's the best single predictor of climbing performance and aerobic cycling capacity. Recreational athletes typically sit at 2.0–3.0 W/kg. Cat 1/2 racers usually 4.5+ W/kg. World-tour pros can sustain 6+ W/kg.
Yes, but be aware indoor FTP often reads 5–15 watts higher than outdoor FTP on the same bike because of cooling, wind resistance, and pacing differences. Many athletes maintain separate indoor/outdoor zone sets.
SportPlan re-computes your FTP after every field test, applies it to every cycling interval, and watches for the signal that you're ready to re-test. See your first week before you pay. €9.99/month, cancel anytime.
Ramon Curto designed SportPlan's endurance-training methodology from exercise-physiology principles. SportPlan applies it autonomously to the information you enter and the data you choose to connect; it is not ongoing one-to-one coaching or medical care.
Last revised July 2026