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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+

Save this score — test again in four weeks and see the trend.

Free — no card, 30 seconds. Your result comes with you.

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.

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