FTP Calculator
Calculate your Functional Threshold Power and determine your training zones
FTP Calculator
How to test your FTP?
Warm up for 15-20 minutes including some short high-intensity efforts. Then ride as hard as you can for 20 minutes on a flat road or indoor trainer. Multiply your average power by 0.95 to estimate your FTP.
What does your FTP mean?
Your FTP (Functional Threshold Power) is the maximum power you can sustain for approximately one hour. It's the gold standard for determining training intensity on the bike. The higher your FTP relative to body weight (W/kg), the stronger you are as a cyclist.
Beginner
< 2.5 W/kg — Just starting out or training recreationally.
Intermediate
2.5 – 3.5 W/kg — Regular training, solid foundation.
Advanced
3.5 – 4.5 W/kg — Serious amateur, competition level.
Elite
> 4.5 W/kg — Professional / top amateur level.
Example Scenario
A 70 kg cyclist with an FTP of 250W has a W/kg of 3.57. This places them in the 'Advanced' category. Their Zone 2 (Endurance) is between 140 and 188 watts — ideal for long, easy rides.