FTP Calculator

Category: Sports
- June 28, 2025
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Calculate your Functional Threshold Power (FTP), determine your power zones, and track your cycling performance. FTP represents the maximum power output you can sustain for approximately one hour and is a key metric for effective training.

Calculate FTP

W
bpm

Protocol: After a thorough warm-up, complete a 20-minute all-out effort. Your FTP is calculated as 95% of your average power for this test.

Note: Avoid starting too hard. Aim to maintain a steady, sustainable effort for the full 20 minutes.

Rider Information

years

Zone System

About Functional Threshold Power (FTP)

FTP represents the maximum power a cyclist can maintain in a quasi-steady state without fatiguing for approximately one hour. It's considered the gold standard for measuring cycling performance and setting training intensities.

Why FTP is Important
  • Personalised Training: Establishes your individual training zones for optimal adaptation
  • Performance Tracking: Provides an objective measure to track fitness improvements over time
  • Race Pacing: Helps establish sustainable power targets for different race durations
  • Workout Design: Enables precise intensity control in structured training sessions
  • Energy System Development: Allows targeting of specific physiological adaptations
Training Zones Explained
  • Zone 1 (Active Recovery): Very light intensity for recovery between workouts
  • Zone 2 (Endurance): Builds aerobic endurance and fat-burning capacity
  • Zone 3 (Tempo): Moderate intensity that improves aerobic capacity and lactate clearance
  • Zone 4 (Threshold): Intensity near your FTP that improves lactate tolerance
  • Zone 5 (VO2max): High intensity intervals that improve maximum oxygen uptake
  • Zone 6 (Anaerobic Capacity): Very high intensity efforts that develop anaerobic energy systems
  • Zone 7 (Neuromuscular Power): Maximum efforts focusing on neural recruitment and peak power
Improving Your FTP
  • Structured Training: Follow a progressive training plan with appropriate intensity distribution
  • Sweet Spot Training: Work at 88-94% of FTP to balance intensity and volume
  • Threshold Intervals: Perform intervals at or slightly above FTP (e.g., 2x20 minutes, 3x15 minutes)
  • Progressive Overload: Gradually increase training stress through volume or intensity
  • Recovery: Incorporate adequate rest periods to allow for adaptation

Disclaimer: This calculator provides estimates based on common protocols and formulas. Individual results may vary. For the most accurate assessment, consider working with a professional cycling coach or completing a laboratory test. Power zones should be used as guidelines and adjusted based on perceived exertion and individual response to training.

Understanding the FTP Calculator

The FTP Calculator is a handy tool that helps cyclists determine their Functional Threshold Power (FTP). FTP is the maximum power a cyclist can maintain for about one hour without fatiguing. Knowing your FTP is crucial for effective training, as it allows you to set personalised power zones, helping you train smarter and improve performance.

How to Calculate Your FTP

This calculator offers various methods to find your FTP. You can choose from several testing protocols, including a 20-minute test, an 8-minute test, a 5-minute test, a ramp test, or even a direct entry if you already know your FTP. Each method has its unique approach, allowing you to select one that best fits your schedule and training focus.

Benefits of Knowing Your FTP

Knowing your FTP can significantly enhance your training. Here are some key benefits:

  • Targets: Set specific power targets for your rides.
  • Progress Tracking: Measure your Fitness improvements over time.
  • Efficient Workouts: Design workouts that effectively boost your cycling performance.
  • Race Preparation: Establish sustainable power levels for race day.

Choosing the Right Test for You

Different tests cater to various needs and time constraints. The 20-minute test is popular for its balance of accuracy and effort. If you're short on time, the 8-minute and 5-minute tests offer quicker options but may be less precise. The ramp test provides a gradual increase in intensity, while direct entry means you don’t need to test at all if you have a previous FTP.

Power Zones Explained

Once you have your FTP, you can create training zones tailored to your fitness level. These zones help dictate the intensity of your workouts. Here’s a quick breakdown of common training zones:

  • Zone 1: Active recovery, very light effort.
  • Zone 2: Endurance training, improves aerobic capacity.
  • Zone 3: Tempo work, boosts aerobic power.
  • Zone 4: Threshold zone, near your FTP for lactate tolerance.
  • Zone 5: High-intensity efforts, builds VO2max.

Tracking Your Performance Over Time

Regularly assessing your FTP allows you to track your cycling performance as you train. As you improve, your FTP will increase, indicating better fitness and endurance. Monitoring these changes helps you adjust your training programme to continue progressing, ensuring that you’re always challenged and focused on your goals.

Advanced Features of the FTP Calculator

The calculator also allows for advanced options, such as adjusting for rider weight and selecting different training zone systems. This flexibility means you can tailor your cycling training even further, ensuring it aligns with your unique fitness journey and goals.

Conclusion and Further Guidance

Using the FTP Calculator is an excellent way to enhance your cycling training. By understanding your FTP, you can set realistic targets, monitor your improvements, and design efficient workouts. As you continue using this tool, consider working with a cycling coach for personalised advice and training plans tailored to your needs.