Cycling FTP calculator and power zones
Last updated: April 28, 2026
The FTP (Functional Threshold Power) is the maximum power you can sustain for about one hour. It is the central indicator for cycling training: all your power zones derive from FTP.
The calculator applies consensus methods (Coggan & Allen) to estimate FTP from a 20-minute, 8-minute or progressive ramp test. With your weight, it also returns your watts/kg ratio and indicative level.
Optional. Used to calculate your watts/kg ratio and level.
Your FTP
W
Power-to-weight ratio
W/kg
Level (W/kg)
Power zones (Coggan)
| Zone | % FTP | W | Use |
|---|---|---|---|
| Z1: Active recovery | 0–55 % | ||
| Z2: Endurance | 56–75 % | ||
| Z3: Tempo | 76–90 % | ||
| Z4: Threshold | 91–105 % | ||
| Z5: VO2max | 106–120 % | ||
| Z6: Anaerobic capacity | 121–150 % | ||
| Z7: Neuromuscular sprint | > 150 % | > |
Coggan & Allen reference. The 20-min test is the standard but requires mental calibration. Retest every 4-6 weeks during training cycles.
The 3 test methods
- 20-min test: ride at maximum sustainable power for 20 min after warmup. FTP = 95% of average. The standard, requires mental discipline.
- 8-min test: short version, more accessible. FTP = 90% of 8-min average at full effort.
- Ramp test: 25 W/min progression to failure. FTP = 75% of peak power reached. Useful on Zwift / TrainerRoad.
Coggan zones in detail
Andrew Coggan defined 7 power zones based on FTP percentages:
- Z1, Active recovery (< 55% FTP): slow group ride, post-effort.
- Z2, Endurance (56-75%): the volume zone, long rides.
- Z3, Tempo (76-90%): tempo pace, short time trial.
- Z4, Threshold (91-105%): 30 min - 1h effort, FTP itself.
- Z5, VO2max (106-120%): 3-8 min intervals.
- Z6, Anaerobic capacity (121-150%): 30 sec - 2 min intervals.
- Z7, Sprint (> 150%): 5-15 sec sprints, attacks.
The watts-per-kilo ratio
In cycling, performance depends on power AND weight. The FTP / weight ratio reveals real level better than raw FTP. Adapted Coggan benchmarks (adult amateur men):
- < 2.0 W/kg: untrained.
- 2.0 to 2.75: recreational.
- 2.75 to 3.5: trained.
- 3.5 to 4.25: competitive (Cat 3-4 amateur).
- 4.25 to 5.0: elite (Cat 1-2).
- 5.0+: pro/world class.
Female athletes typically sit 0.5 to 1 W/kg below these benchmarks.
Programming FTP coach-side
On Unbrokn for athletic preparation and triathlon/HYROX prep, build cycling interval blocks in target watts (e.g. "5×4 min @ 110% FTP"). Weekly check-in lets you track FTP over time and adjust loads with fatigue.
When to retest
Every 4 to 6 weeks during regular training, or when loads start feeling too easy. More often after base cycle, less often during peaking.
FAQ
20-min test or ramp, which to choose?
The 20-min remains most accurate if you can pace effort. Ramp is more accessible (impossible to "blow up too early") but sometimes underestimates endurance athletes' FTP. To start, use a ramp. For long-term progress tracking, alternate with a 20-min every 2-3 months.
Power meter or smart trainer required?
Yes, one or the other. Without reliable power measurement, the test is meaningless. FTP from heart rate alone is too imprecise.
Can Coggan zones apply to running or rowing?
No, percentages are cycling-calibrated. For running, use MAS (VMA). For rowing, the 2K Concept2 test.
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