FTP Calculator — Functional Threshold Power

Functional Threshold Power (FTP) is the highest average power you can sustain for approximately one hour. It is the gold standard for measuring cycling fitness and setting training zones.

The 20-minute test protocol assumes your FTP is 95% of your best 20-minute power. This accounts for the fact that most people can sustain slightly more power for 20 minutes than for a full hour.

Test every 6-8 weeks, or at the start and end of a training block. More frequent testing is unnecessary and disruptive to training.

FTP varies hugely. Untrained: 1.5-2.0 W/kg. Recreational: 2.0-3.0 W/kg. Club racer: 3.0-4.0 W/kg. Cat 1/2: 4.0-5.0 W/kg. Elite amateur: 5.0-5.5 W/kg. Professional: 5.5-6.5 W/kg (sustained one-hour power). Note that 7+ W/kg figures usually refer to short 1-5 minute efforts, not threshold power.

The 20-minute test is most popular and reliable. The ramp test is easier to execute but can overestimate FTP for some riders. The 60-minute test is the most accurate but extremely demanding.