FTP Calculator

What is FTP?

Functional Threshold Power (FTP) is the highest average power you can sustain for approximately one hour. It represents the boundary between sustainable aerobic effort and unsustainable anaerobic effort. FTP is the foundation for all power-based training zones in cycling.

How is FTP Calculated?

Since a true 1-hour all-out effort is extremely demanding, most cyclists estimate FTP using shorter test protocols:

• 20-Minute Test: The most common protocol. Ride as hard as you can sustain for 20 minutes, then multiply your average power by 0.95. This accounts for the slightly higher intensity you can hold for 20 minutes versus a full hour.
• 8-Minute Test: Two 8-minute all-out efforts with recovery between. Average power is multiplied by 0.90. Less fatiguing than the 20-minute test but slightly less accurate.
• Ramp Test: Power increases by a set amount every minute until failure. Your best 1-minute power is multiplied by 0.75. The easiest test to execute but the least precise.

Why Does FTP Matter?

FTP is the anchor for your entire training plan. Your seven Coggan training zones are defined as percentages of FTP. Without an accurate FTP, your workouts will be too easy or too hard, and your Training Stress Score (TSS) calculations will be off.

• Sets your 7 power training zones
• Calculates Intensity Factor (IF) for every ride
• Determines Training Stress Score (TSS)
• Tracks fitness progression over time