What is my FTP?
Type the average power of a 20-minute all-out test, or the FTP you already know. The FTP calculator gives your functional threshold power, watts per kilogram and your power zones in watts.
- FTP
- 237.5
Your FTP is 237.5 W.
- Watts per kilogram
- 3.17
- Level 1: Active recovery
- up to 131 W
- Level 2: Endurance
- 133–178 W
- Level 3: Tempo
- 181–214 W
- Level 4: Lactate threshold
- 216–249 W
- Level 5: VO2 max
- 252–285 W
- Level 6: Anaerobic capacity
- 287 W and up
- Level 7: Neuromuscular power
- Short maximal sprints
FTP: 237.5. Your FTP is 237.5 W.
How to calculate
Estimates cycling functional threshold power (FTP) as 95% of a 20-minute test, with watts per kilogram and the seven power training levels in watts.
Example with the default inputs (I have 20-minute test, 20-minute average power (W) 250, Weight in kg, Body weight (kg) 75): Your FTP is 237.5 W.
Method: FTP = 0.95 × 20-minute average power; each level’s edges = FTP × its percent, rounded to whole watts.
- The 20-minute test is an all-out, evenly paced effort after a warm-up; 95% of it estimates the power you could hold for about an hour.
- Levels follow the TrainingPeaks table as published, including its 1-point gaps (55% to 56%, 75% to 76% and so on).
- 1 lb = 0.45359237 kg exactly.
Worked examples
Each example is checked against the calculator on every build.
- I have 20-minute test, 20-minute average power (W) 250, Weight in kg, Body weight (kg) 75 gives FTP 237.5, Watts per kilogram 3.17, Level 1: Active recovery up to 131 W, Level 2: Endurance 133–178 W, Level 3: Tempo 181–214 W, Level 4: Lactate threshold 216–249 W, Level 5: VO2 max 252–285 W, Level 6: Anaerobic capacity 287 W and up.Source: TrainingPeaks Help Center, How to Calculate Threshold Values for Power, Heart Rate or Pace (FTP = 95% of the best 20-minute power), https://help.trainingpeaks.com/hc/en-us/articles/204071934-How-to-Calculate-Threshold-Values-for-Power-Heart-Rate-or-Pace; TrainingPeaks, Power Training Levels (levels 1 to 7 as % of threshold power), https://www.trainingpeaks.com/blog/power-training-levels/
- I have My FTP, FTP (W) 200, Weight in lb, Body weight (lb) 150 gives FTP 200, Watts per kilogram 2.94, Level 1: Active recovery up to 110 W, Level 4: Lactate threshold 182–210 W, Level 6: Anaerobic capacity 242 W and up.Source: NIST SP 811 (1 lb = 0.45359237 kg); TrainingPeaks, Power Training Levels (levels 1 to 7 as % of threshold power), https://www.trainingpeaks.com/blog/power-training-levels/
- I have 20-minute test, 20-minute average power (W) 300, Weight in kg gives FTP 285, Level 2: Endurance 160–214 W, Level 5: VO2 max 302–342 W.Source: TrainingPeaks, Power Training Levels (levels 1 to 7 as % of threshold power), https://www.trainingpeaks.com/blog/power-training-levels/
How it works
FTP. With I have: 20-minute test, FTP = 0.95 × the 20-minute average power. With I have: My FTP, the FTP is the number typed. Both are in watts, from 1 to 3,000.
Watts per kilogram = FTP ÷ body weight in kg. A weight in pounds is converted with 1 lb = 0.45359237 kg exactly. Body weight is optional (1 to 1,000 kg, or 1 to 2,200 lb; each unit has its own box); left empty, watts per kilogram is not shown.
Power levels. Each edge is FTP × its percent, rounded half up to a whole watt (exact: 130.5 W shows as 131 W):
| Level | Name | Percent of FTP | Shown as |
|---|---|---|---|
| 1 | Active recovery | under 55% | up to (55%) W |
| 2 | Endurance | 56% to 75% | (56%)–(75%) W |
| 3 | Tempo | 76% to 90% | (76%)–(90%) W |
| 4 | Lactate threshold | 91% to 105% | (91%)–(105%) W |
| 5 | VO2 max | 106% to 120% | (106%)–(120%) W |
| 6 | Anaerobic capacity | 121% and above | (121%) W and up |
| 7 | Neuromuscular power | no set percent | the text "Short maximal sprints" |
A range is written with an en dash and no spaces, then a space and W (133–178 W); watts of 1,000 or more have a thousands comma. Typed numbers are read as exact decimals, so the rounding is on the exact product.
The FTP is shown rounded half up to 1 decimal, watts per kilogram to 2 decimals.
Worked examples by hand
250 W for 20 minutes, 75 kg: FTP = 250 × 0.95 = 237.5 W; 237.5 ÷ 75 = 3.17 W/kg. Levels: 55% = 130.625 → up to 131 W; 56% = 133 → 75% = 178.125 → 133–178 W; 76% = 180.5 → 181, 90% = 213.75 → 214: 181–214 W; 91% = 216.125 → 216, 105% = 249.375 → 249: 216–249 W; 106% = 251.75 → 252, 120% = 285: 252–285 W; 121% = 287.375 → 287 W and up.
FTP 200 W, 150 lb: 150 × 0.45359237 = 68.0388555 kg; 200 ÷ 68.0388555 = 2.94 W/kg. Level 1: up to 110 W; level 4: 182–210 W; level 6: 242 W and up.
300 W for 20 minutes, no weight: FTP = 285 W. Level 2: 159.6 → 160 and 213.75 → 214, so 160–214 W; level 5: 302.1 → 302 and 342, so 302–342 W.
Other questions people ask
How do I calculate FTP from a 20-minute test?
Multiply the average power of the 20-minute effort by 0.95. A rider who averages 250 W for 20 minutes has an FTP of about 250 × 0.95 = 237.5 W. The 5% cut allows for the shorter effort, since FTP is the power you could hold for about an hour.
What are the power zones?
The seven levels in the TrainingPeaks table are percents of FTP: active recovery under 55%, endurance 56–75%, tempo 76–90%, lactate threshold 91–105%, VO2 max 106–120%, anaerobic capacity above 121%, and neuromuscular power with no set percent (short sprints).
Why are there gaps between the zones?
The published table lists whole percents: endurance ends at 75% and tempo starts at 76%. The calculator keeps those numbers as published, so a value between them, such as 75.5%, falls between two levels.
What is a good watts per kilogram?
Watts per kilogram is FTP divided by body weight, and it matters most on climbs. It varies widely with age, sex and training, so compare it with your own past tests rather than a single target.
How often should I retest my FTP?
Many coaches retest every 4 to 8 weeks of steady training, or after a break, so the zones keep matching your fitness. Test on the same bike and power meter each time.