Cycling FTP & W/kg Calculator
Estimate cycling FTP from a 20-minute test, compute W/kg, and generate power training zones.
How to Use the Cycling FTP & W/kg Calculator
- Complete a maximal 20-minute effort on a calibrated power meter.
- Enter the 20-minute average power.
- Enter your body weight in kg.
- Click Calculate to see FTP, W/kg and training zones.
Anwendungsfälle
- •Setting cycling power training zones.
- •Tracking FTP progression across a season.
- •Comparing riders by power-to-weight.
Formel
FTP (W) = 20-minute average power × 0.95. W/kg = FTP / body mass (kg). Training zones follow the Coggan power zones.
Häufig gestellte Fragen
Why multiply by 0.95?
A maximal 20-minute effort overshoots the power you could actually sustain for an hour, so FTP = 20-min × 0.95 corrects for the duration mismatch. The result approximates one-hour sustainable power.
How often should I retest?
Retest every 4–8 weeks during structured training, more often early in a new block. Small changes fall within day-to-day noise.
Alternatives to the 20-minute test?
Ramp tests (FTP ≈ 0.75 × last minute power) and 8-minute tests (FTP ≈ 0.90 × 8-min power) are also common. Each has different pacing demands.