Cycling FTP Calculator
Calculate your Functional Threshold Power (FTP), watts per kilogram, and all five training power zones.
How to Use the Cycling FTP Calculator
- Complete a 20-minute all-out effort and note your average power in watts.
- Enter your 20-minute average power and body weight.
- Click Calculate to see FTP, W/kg, and your five training zones.
使用场景
- •Setting up training zones on a cycling computer or app.
- •Tracking fitness progress over a training season.
- •Comparing power-to-weight ratio with peers or benchmarks.
公式
Formula: FTP = 20-minute power × 0.95. W/kg = FTP / weight. Zones: Z1 <55%, Z2 56–75%, Z3 76–90%, Z4 91–105%, Z5 >105% of FTP.
常见问题
What is FTP in cycling?
Functional Threshold Power (FTP) is the highest average power you can sustain for approximately one hour. It is the cornerstone metric for structured cycling training.
How do I do a 20-minute FTP test?
After a thorough warm-up, ride as hard as you can for exactly 20 minutes on a steady gradient or trainer. Record your average power. FTP = average power × 0.95.
What is a good W/kg for a cyclist?
Recreational cyclists typically achieve 2.5–3.5 W/kg. Cat 3/4 racers are around 3.5–4.5 W/kg. World Tour professionals sustain 5.5–6.5+ W/kg for an hour.