Health⏱ 5 min read
How to Calculate Cycling FTP (Functional Threshold Power)
FTP is the cornerstone of structured cycling training. Here is the 20-minute test protocol, how to calculate FTP from it, and how to use it to set training zones.
FTP (Functional Threshold Power) is the highest average power you can sustain for one hour. It is used to set all training zones, monitor fitness progress, and pace racing efforts. You don't need a lab to measure it.
The 20-Minute FTP Test
Protocol:
Warm up 15-20 minutes at easy pace
Include 2-3 short efforts at near-max intensity
Rest 5 minutes easy
Ride as hard as sustainably possible for exactly 20 minutes
Record average power for the 20-minute effort
FTP = 20-minute average power x 0.95
The 0.95 factor accounts for the fact that 20-minute max power
is approximately 5% higher than true 1-hour threshold power.
Example: 20-minute average power = 270 watts
FTP = 270 x 0.95 = 256.5 watts (round to 257W)
Watts per kg (W/kg): key metric for comparison across body weights
W/kg = FTP / body weight (kg)
257W / 72kg = 3.57 W/kg
FTP Benchmarks by Category
CategoryMen (W/kg)Women (W/kg)Level
World Tour Pro6.0-6.55.0-5.5Elite
Category 1-24.5-5.54.0-5.0Racing
Trained club rider3.5-4.53.0-4.0Fit
Recreational fit2.5-3.52.0-3.0Active
BeginnerUnder 2.5Under 2.0Starting out
Training Zones from FTP
Coggan 7-zone model (most widely used):
Zone 1 (Active recovery): below 55% FTP
Zone 2 (Endurance): 56-75% FTP
Zone 3 (Tempo): 76-90% FTP
Zone 4 (Lactate threshold): 91-105% FTP
Zone 5 (VO2 max): 106-120% FTP
Zone 6 (Anaerobic capacity): 121-150% FTP
Zone 7 (Neuromuscular): above 150% FTP
For FTP of 257W:
Zone 2 (endurance): 144-193W
Zone 4 (threshold): 234-270W
Zone 5 (VO2 max): 272-308W
Efficient training: 80% of riding in Zone 2, 20% in Zone 4-5.
Most amateur cyclists ride too hard on easy days and not hard enough
on hard days -- the common "medium intensity junk miles" trap.
Ramp Test Alternative
The ramp test is easier to execute but slightly less accurate:
Start at very low power (e.g. 100W)
Increase by 20W every minute until failure
Record the highest 1-minute power achieved
FTP estimate = Highest 1-minute power x 0.75
Example: fail at 340W (highest 1-min average = 320W)
FTP estimate = 320 x 0.75 = 240W
Ramp test advantage: no pacing strategy needed -- just go until failure
Ramp test disadvantage: 0.75 factor varies between individuals
(Some athletes find it overestimates, others underestimate)