FTP Calculator
Functional Threshold Power (FTP) represents the highest power you can sustain for approximately one hour. This calculator generates personalized training zones based on Dr. Andrew Coggan's widely-used 7-zone model, helping you train at the right intensity for your goals.
FTP testing is typically done via a 20-minute all-out effort (multiply average power by 0.95) or a dedicated ramp test. Regular testing every 4–8 weeks helps track fitness progression. VO₂max-focused intervals are often used to raise the ceiling above FTP. For a complementary view of high-intensity performance beyond FTP, consider estimating your Critical Power and W′.
What this calculator does
Converts your FTP test result into training zones and W/kg so you can train at the right intensities. Not sure how to apply your FTP day-to-day? Start with our guide to cycling training zones.
Enter your known FTP or test result.
Used to calculate W/kg – a key metric for climbing performance.
Different models suit different training philosophies.
Summary
How to use this result
- Use the zones to set interval targets and easy ride intensity.
- Re-test every 4–8 weeks and update your zones as fitness changes.
- Track W/kg if climbing performance is a goal.
W/kg Reference
Recreational cyclist: 2.0–2.5 W/kg
Club cyclist: 2.5–3.2 W/kg
Strong amateur: 3.2–4.0 W/kg
Cat 1/Elite amateur: 4.0–5.0 W/kg
Professional: 5.5–6.5+ W/kg
Training Zones
Understanding Training Zones
Zone 1 – Recovery
Very easy spinning. Used for warm-ups, cool-downs, and recovery rides. Promotes blood flow without adding training stress.
Zone 2 – Endurance
The foundation of aerobic fitness. Conversational pace. Building volume here improves fat oxidation and aerobic base.
Zone 3 – Tempo
"No man's land" for some coaches, useful for others. Moderate effort that builds muscular endurance without high stress.
Zone 4 – Threshold
Sustainable hard effort around FTP. Key zone for time trialists and building lactate tolerance. 20–60 min intervals.
Zone 5 – VO₂max
Hard intervals that stress your aerobic system maximally. 3–8 minute efforts. Builds peak aerobic power.
Zone 6 – Anaerobic
Very hard, short efforts (30s–2min). Develops anaerobic capacity for attacks, short climbs, and sprint leadouts.
Zone 7 – Neuromuscular
All-out sprints under 30 seconds. Maximum power development. Full recovery between efforts is essential.
Sweet Spot (88–94%)
Just below threshold. High training stimulus with manageable fatigue. Popular for time-crunched athletes.
Reference: Coggan, A. & Allen, H. (2010). Training and Racing with a Power Meter. | Seiler, S. (2010). What is best practice for training intensity and duration distribution in endurance athletes?