Log inStart free

Cycling calculator

FTP calculator and power zones

Turn a 20-minute or ramp test into your FTP and the seven Coggan power zones, plus watts per kilogram. Free, instant, no sign-up.

Optional — used for watts per kilogram.

FTP
285W
0.95 × your 300 W test result
Power to weight 4.07 W/kg

Your seven power zones

Zone 1 · Active recovery
Spinning to shed fatigue. Easy enough to hold a conversation.
0–55% of FTP
0–157 W
Zone 2 · Endurance
All-day pace. The bulk of base training lives here.
56–75% of FTP
160–214 W
Zone 3 · Tempo
Brisk group-ride effort — sustainable but no longer chatty.
76–90% of FTP
217–257 W
Zone 4 · Lactate threshold
Around FTP. Hard, repeatable, the pointy end of a time trial.
91–105% of FTP
259–299 W
Zone 5 · VO2 max
Three-to-eight-minute efforts that raise your aerobic ceiling.
106–120% of FTP
302–342 W
Zone 6 · Anaerobic capacity
30-second to two-minute attacks. Very hard, very limited.
121–150% of FTP
345–428 W
Zone 7 · Neuromuscular power
Flat-out sprints of a few seconds. Power meters, not percentages.
Above 151% of FTP
430 W+

Zones are the map — the coach writes the sessions and decides how often you visit each one.

What is FTP?

Functional threshold power is the highest average power you could hold for about an hour. It's the reference number every power-based cycling plan is built on: raise FTP and every zone underneath it moves up with you.

How this calculator works

A 20-minute all-out effort over-states what you could hold for a full hour, so FTP is 95% of that average — the protocol from Allen and Coggan's Training and Racing with a Power Meter. A ramp test is scored differently: FTP is 75% of your best one-minute power. Zones are then percentage bands of FTP: 55% and below recovery, 56–75% endurance, 76–90% tempo, 91–105% threshold, 106–120% VO2 max, 121–150% anaerobic, and above that neuromuscular.

FTP, W/kg, and what to do next

Raw watts win on the flat; watts per kilogram wins uphill, which is why both numbers matter. Re-test every 6–8 weeks — more often than that and you're testing rather than training. Between tests, most of the work sits in zones 2 and 3, with threshold and VO2 max sessions layered on top.