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FTP Calculator
Estimate your cycling FTP from a 20-minute test, with power-to-weight.
FTP
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Functional threshold power.
| Power-to-weight | — |
|---|---|
| 20-min power | — |
| — | |
| — |
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How the FTP Calculator Works
Functional threshold power (FTP) is the highest power a cyclist can hold for about an hour — the anchor for training zones. The common field test is a hard 20-minute effort; your FTP is estimated as 95% of that 20-minute average power. A 300-watt 20-minute test gives an FTP of 285 watts. Dividing by your weight gives power-to-weight in watts per kilogram, the number that matters most on climbs.
The 95% factor accounts for the fact that a 20-minute effort is slightly above true one-hour power. Ramp tests and 8-minute protocols use different factors. Retest every 4–6 weeks of training to keep your zones accurate.
FTP = 0.95 × best 20-minute average power
Frequently Asked Questions
How do I calculate FTP from a 20-minute test?
Take your average power over an all-out 20-minute effort and multiply by 0.95. That estimates the power you could hold for an hour.
What is a good FTP in watts per kilogram?
Recreational riders are often around 2–3 W/kg, strong amateurs 3.5–4.5, and pros above 5. Power-to-weight matters most on climbs.
How often should I test FTP?
Every four to six weeks of consistent training, so your power zones stay matched to your current fitness.
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