Cycling Training Plan Builder
FTP Power Zones
Calculate your training zones from FTP
Weekly Training Plan
Get a weekly cycling training structure
Formula
FTP Zones: Z1 <55%, Z2 56-75%, Z3 76-90%, Z4 91-105%, Z5 106-120%, Z6 121-150%, Z7 >150% | W/kg = FTP / Weight(kg)
Frequently Asked Questions
What is FTP in cycling?
Functional Threshold Power (FTP) is the highest average power you can sustain for approximately one hour. It's the foundation of power-based training zones. Most riders estimate FTP from a 20-minute test (result x 0.95) or ramp test.
What is a good FTP?
FTP varies hugely. Untrained: 1.5-2.5 W/kg, recreational: 2.5-3.5 W/kg, competitive amateur: 3.5-4.5 W/kg, elite: 4.5-5.5 W/kg, professional: 5.5-7.0 W/kg. W/kg (watts per kilogram) is more meaningful than raw watts.
What is TSS?
Training Stress Score (TSS) quantifies workout load relative to your FTP. One hour at FTP = 100 TSS. Easy rides earn ~40-60 TSS/hr, tempo ~70-80, and threshold intervals ~85-100. Weekly TSS helps plan training load.
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