Cycling FTP Calculator

How It Works

Functional Threshold Power (FTP) is the highest average power you can sustain for approximately one hour. It is the single most important metric in cycling training because all structured workouts are prescribed as percentages of FTP. The standard test is a 20-minute all-out effort, multiplied by 0.95 to estimate the one-hour value. A ramp test uses the last full minute of power before failure, multiplied by 0.75. Watts per kilogram (W/kg) is how cyclists compare fitness regardless of body size — a 60 kg rider at 4.0 W/kg produces 240W, while a 90 kg rider at the same W/kg produces 360W, but they climb at roughly the same speed. Recreational riders typically have 2.0-3.0 W/kg, competitive amateurs 3.5-4.5, and professional road cyclists 5.5-6.5. FTP improves with structured training: sweet spot intervals (88-94% FTP), threshold intervals (95-105%), and VO2max efforts (106-120%) are the most effective workouts.