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8 min read β€’ Updated: August 2025 β€’ 50,847 cyclists tested

FTP Calculator 2025

Calculate your Functional Threshold Power using the most accurate test protocols. Get personalized power zones and training recommendations based on your fitness level.

20-Min Test 8-Min Test Ramp Test Race Data
Professional cyclist on smart trainer performing FTP test with power meter display

How Does Your FTP Compare?

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Beginner
100-200W
1.5-2.5 W/kg
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Recreational
150-250W
2.0-3.5 W/kg
πŸš΄β€β™‚οΈ
Competitive
250-350W
3.5-4.5 W/kg
πŸ†
Elite
350-450W+
4.5-6.0+ W/kg

20-Minute FTP Test

πŸ“‹ Test Protocol

  1. 1. Warm up for 20 minutes with 3x1-min fast pedaling drills
  2. 2. Ride 5 minutes all-out (helps reduce anaerobic contribution)
  3. 3. Recovery spin for 10 minutes
  4. 4. Ride 20 minutes at maximum sustainable power
  5. 5. Cool down for 10-15 minutes
  6. ➑️ Your FTP = 95% of 20-minute average power

Your average power during the 20-minute test

Enter weight to calculate power-to-weight ratio (W/kg)

Complete Guide to FTP Testing

What is FTP?

Functional Threshold Power (FTP) represents the highest average power you can sustain for approximately one hour. It's the gold standard metric for cycling performance, used to set training zones and track fitness improvements.

Think of FTP as your "cruising speed" - the maximum pace you can maintain without accumulating excessive fatigue. For most cyclists, this occurs at the boundary between sustainable aerobic effort and unsustainable anaerobic effort.

Cyclist climbing mountain road demonstrating threshold power effort

Choosing the Right FTP Test

20-Minute Test

The most popular and reliable test for most cyclists.

  • βœ… Good balance of accuracy and difficulty
  • βœ… Works for all fitness levels
  • ❌ Requires good pacing skills
  • ❌ Mentally challenging

8-Minute Test (2Γ—8)

Great for those who struggle with longer efforts.

  • βœ… Easier to pace
  • βœ… Less mentally demanding
  • ❌ May overestimate for some riders
  • ❌ Requires two max efforts

Ramp Test

Quick and simple, ideal for frequent testing.

  • βœ… No pacing required
  • βœ… Short duration (~20 min total)
  • ❌ Can underestimate for diesel riders
  • ❌ May overestimate for sprinters

Race Data

Use actual race performances for real-world accuracy.

  • βœ… Most race-specific
  • βœ… No dedicated test needed
  • ❌ Requires recent hard race
  • ❌ Variable based on race dynamics

FTP Testing Best Practices

Before Your Test

  • πŸ“… Rest: Take an easy day or rest day before testing
  • 🍽️ Nutrition: Eat a normal meal 2-3 hours before
  • πŸ’§ Hydration: Start well-hydrated
  • 🌑️ Environment: Consistent temperature and fan setup
  • βš™οΈ Equipment: Calibrate power meter before starting
Indoor cycling setup with smart trainer and fan for FTP testing

Understanding Your Power Zones

Zone Name % of FTP Purpose
Zone 1 Active Recovery < 55% Recovery rides, warm-up/cool-down
Zone 2 Endurance 56-75% Base training, long rides
Zone 3 Tempo 76-90% Aerobic capacity, sustained efforts
Zone 4 Threshold 91-105% FTP improvement, time trials
Zone 5 VO2 Max 106-120% 3-8 minute max efforts
Zone 6 Anaerobic 121-150% 30 sec - 2 min efforts
Zone 7 Neuromuscular > 150% Sprints, < 30 seconds

How to Improve Your FTP

Sweet Spot Training

Ride at 88-94% of FTP for 20-60 minutes. This provides the best training stimulus with manageable fatigue.

Threshold Intervals

2Γ—20 minutes at 95-100% FTP with 5-10 minutes recovery. Classic workout for FTP improvement.

Over-Unders

Alternate between 95% and 105% FTP every 2-3 minutes. Teaches your body to clear lactate.

Group of cyclists training together on road bikes

FTP by Category

Men's FTP Ranges

Beginner (< 6 months) 100-200W (1.5-2.5 W/kg)
Recreational 150-250W (2.0-3.5 W/kg)
Enthusiast 200-300W (2.5-4.0 W/kg)
Competitive Amateur 250-350W (3.5-4.5 W/kg)
Cat 1/2 Racer 300-400W (4.0-5.0 W/kg)
Professional 350-450W+ (4.5-6.0+ W/kg)

Women's FTP Ranges

Beginner (< 6 months) 75-150W (1.3-2.3 W/kg)
Recreational 100-200W (1.8-3.0 W/kg)
Enthusiast 150-250W (2.3-3.5 W/kg)
Competitive Amateur 200-280W (3.0-4.0 W/kg)
Cat 1/2 Racer 250-320W (3.5-4.5 W/kg)
Professional 280-380W+ (4.0-5.5+ W/kg)

Frequently Asked Questions

What is a good FTP for cycling?

A "good" FTP depends on your goals and experience level. For recreational cyclists, 2.5-3.5 W/kg is respectable. Competitive amateurs typically achieve 3.5-4.5 W/kg, while pros reach 4.5-6.0+ W/kg. Remember, improvement relative to your starting point matters more than absolute numbers.

Is 250 watts a good FTP?

250 watts is a solid FTP for many recreational cyclists. For a 70kg rider, this equals 3.6 W/kg, which is competitive at the amateur level. For a 90kg rider, it's 2.8 W/kg, which is good for recreational riding. Context matters: your weight, training history, and goals determine if it's "good" for you.

How often should I test my FTP?

Test every 6-8 weeks during build phases, or after completing a training block. More frequent testing causes unnecessary fatigue without meaningful changes. During base training, test every 12 weeks. Always test when returning from a break or starting a new training plan.

Which FTP test is most accurate?

The 60-minute test is most accurate but rarely practical. The 20-minute test (95% of average) works well for most cyclists. The 8-minute test suits those with higher anaerobic contribution. Ramp tests are convenient but may over/underestimate based on your rider type. Consistency in testing method matters more than absolute accuracy.

Can I improve my FTP quickly?

Beginners can see 10-20% improvements in 8-12 weeks with structured training. Experienced cyclists typically gain 3-8% per training cycle. Quick gains come from consistency, progressive overload, adequate recovery, and proper nutrition. Expect larger initial gains that gradually slow as you approach your genetic potential.

Should I use normalized power or average power?

For steady-state FTP tests (20-minute, 8-minute), use average power. For variable efforts like criteriums or hilly races, normalized power better represents the physiological cost. During actual FTP tests, aim for steady power output to make average power most accurate.

What's the difference between FTP and lactate threshold?

FTP is a practical performance metric - the power you can sustain for ~1 hour. Lactate threshold is a physiological marker where lactate accumulation accelerates. FTP approximates your lactate threshold power but is easier to measure without lab testing. They're related but not identical concepts.

Why is my indoor FTP different from outdoor?

Indoor FTP is often 5-10% lower due to: limited cooling (even with fans), psychological factors, different bike position, lack of micro-rests from coasting, and reduced muscle recruitment from no balance requirements. Test in the environment where you'll primarily train for most relevant zones.

Measure Your Power Output Accurately

Favero Assioma DUO Power Meter Pedals

Get lab-quality power data for accurate FTP testing and training. The Favero Assioma DUO pedals provide dual-sided power measurement for complete cycling metrics.

  • βœ“ Β±1% accuracy - Industry-leading precision
  • βœ“ Dual-sided power for left/right balance
  • βœ“ 50+ hour battery life per charge
  • βœ“ Easy installation - just replace your pedals
  • βœ“ Works with all cycling apps (Zwift, TrainerRoad, etc.)
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Professional Power Meter Pedals