Cycling Power Calculator
FTP from 20-Min Test
Formula
FTP = 20-min average power × 0.95. Zones are percentages of FTP: Z1 <55%, Z2 56–75%, Z3 76–90%, Z4 91–105%, Z5 106–120%, Z6 121–150%, Z7 >150%.
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 is commonly estimated from a 20-minute all-out test by multiplying the average power by 0.95.
What are cycling training zones?
Cycling training zones (1–7) are power ranges expressed as percentages of FTP that target different physiological adaptations, from active recovery to neuromuscular sprinting.
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