Cycling FTP Calculator
20-Minute FTP Test
Estimate FTP from a 20-minute all-out effort
Ramp Test
Estimate FTP from a ramp test (last completed step)
8-Minute Test
Estimate FTP from two 8-minute efforts
Formula
20-Min Test: FTP = 95% × 20-min avg power | Ramp Test: FTP = 75% × last completed step | 8-Min Test: FTP = 90% × avg of two 8-min efforts
Frequently Asked Questions
What is FTP in cycling?
FTP (Functional Threshold Power) is the highest average power you can sustain for approximately one hour. It represents the boundary between sustainable and unsustainable exercise intensity and is the foundation for power-based training zones.
What is a good FTP?
FTP is best measured as watts per kilogram (W/kg). For males: 2.0 W/kg is recreational, 3.0 is good, 4.0 is very good (Cat 3), 5.0+ is exceptional (Cat 1/Pro). For females, subtract about 0.5-1.0 W/kg from each level.
How often should I test my FTP?
Test every 4-8 weeks during structured training blocks. Avoid testing during recovery weeks or when fatigued. Consistency in test conditions (hydration, nutrition, rest, time of day) is essential for accurate comparisons.
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