Functional Threshold Power Calculator
FTP from 20-Min Test
Estimate FTP from a 20-minute all-out effort
watts
FTP from Ramp Test
Estimate FTP from a ramp (step) test result
watts
Formula
FTP = 20-min avg power x 0.95 | Ramp test FTP = Max 1-min power x 0.75 | Zones based on % of FTP
Frequently Asked Questions
What is FTP?
Functional Threshold Power (FTP) is the highest average power you can sustain for approximately one hour. It represents your lactate threshold in terms of power output and is the cornerstone of power-based cycling training.
What is a good FTP?
FTP is best measured in watts per kg (W/kg). Recreational: 2.0-2.5 W/kg. Competitive amateur: 3.0-3.5 W/kg. Cat 1/2 racer: 4.0-4.5 W/kg. Pro cyclist: 5.0-6.0+ W/kg. These values vary by gender and age.
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