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8 min read • Updated: August 2025 • 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
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Competitive
250-350W
3.5-4.5 W/kg
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Elite
350-450W+
4.5-6.0+ W/kg

20-Minute FTP Test

📋 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. ➡️ 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.

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

8-Minute Test (2×8)

Great for those who struggle with longer efforts.

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

Ramp Test

Quick and simple, ideal for frequent testing.

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

Race Data

Use actual race performances for real-world accuracy.

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

FTP Testing Best Practices

Before Your Test

  • 📅 Rest: Take an easy day or rest day before testing
  • 🍽️ Nutrition: Eat a normal meal 2-3 hours before
  • 💧 Hydration: Start well-hydrated
  • 🌡️ Environment: Consistent temperature and fan setup
  • ⚙️ 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

2×20 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.

Complete FTP Training Guide 2025

🚴 Complete FTP Testing Protocols

20-Minute Test

Warm-up: 20 min progressive

Test: 20 min all-out effort

FTP: Average watts × 0.95

Accuracy: ±3-5%

Best for: Experienced cyclists

8-Minute Test

Warm-up: 15 min + 3×1 min

Test: 2×8 min (10 min rest)

FTP: Average of both efforts

Accuracy: ±2-4%

Best for: Time-constrained athletes

Ramp Test

Protocol: +20W every minute

Duration: Until failure

FTP: Max watts × 0.75

Accuracy: ±5-8%

Best for: Zwift/TrainerRoad users

How do I know if my FTP test was accurate?

Several indicators help validate your FTP test results:

Good Test Indicators:

  • ✓ Even pacing: Power consistent throughout test
  • ✓ High RPE: 9/10 effort at finish
  • ✓ Heart rate drift: HR continues rising
  • ✓ Repeatability: Within 5% of previous tests
  • ✓ Validation: Can sustain 95-105% for intervals

Poor Test Signs:

  • ✗ Started too hard: Power drops significantly
  • ✗ Finished strong: Had more to give
  • ✗ Environmental issues: Heat, poor ventilation
  • ✗ Equipment problems: Trainer resistance, calibration
  • ✗ Inconsistent power: Large spikes and drops

Pro Tip: If you can complete 2×20 min intervals at your calculated FTP with 2-3 min rest, your test was likely accurate.

What should my FTP be for my weight and age?

FTP varies significantly by training background, genetics, and body composition. Here are general guidelines:

Category Men (W/kg) Women (W/kg) Absolute Power
Beginner 1.5-2.5 W/kg 1.2-2.0 W/kg 100-200W
Recreational 2.5-3.5 W/kg 2.0-3.0 W/kg 200-280W
Competitive 3.5-4.5 W/kg 3.0-4.0 W/kg 280-360W
Elite/Pro 4.5-6.0+ W/kg 4.0-5.5+ W/kg 360-450W+

Age Factors:

  • • Peak power typically 25-35 years old
  • • 5-10% decline per decade after 35
  • • Masters athletes can maintain high W/kg
  • • Training consistency more important than age

Improvement Timeline:

  • • Beginners: 20-40% in first year
  • • Recreational: 10-20% with structured training
  • • Competitive: 5-10% with periodization
  • • Test every 6-8 weeks to track progress

How do I structure training with my FTP?

FTP-based training uses 7 power zones for different physiological adaptations:

Zone 1 (Active Recovery) - <55% FTP

Purpose:

Active recovery, easy spinning

Duration:

30-90 minutes

Frequency:

Recovery days, easy rides

Zone 2 (Endurance) - 55-75% FTP

Purpose:

Aerobic base, fat oxidation

Duration:

1-6+ hours

Frequency:

70-80% of total training

Zone 3 (Tempo) - 75-90% FTP

Purpose:

Aerobic development, sustainable power

Duration:

20-90 minutes

Frequency:

1-2x per week

Zone 4 (Lactate Threshold) - 90-105% FTP

Purpose:

Lactate buffering, race pace

Duration:

8-40 minute intervals

Frequency:

1-2x per week

Zone 5 (VO2 Max) - 105-120% FTP

Purpose:

VO2 max, cardiac output

Duration:

3-8 minute intervals

Frequency:

1x per week, build phases

Training Distribution: Follow 80/20 rule - 80% Zone 1-2, 20% Zone 4-7. Avoid Zone 3 trap (too hard for easy days, too easy for hard days).

Common FTP testing mistakes and how to avoid them

Avoid these common errors that lead to inaccurate FTP results:

⚠️ Common Mistakes:

Inadequate Warm-up

Jumping straight into test without 15-20 min progressive warm-up

Wrong Pacing Strategy

Starting too hard or conservatively, not maintaining even effort

Poor Test Conditions

Testing when fatigued, sick, or in extreme heat without adequate cooling

Equipment Issues

Uncalibrated power meter, wrong trainer resistance, poor bike fit

✅ Best Practices:

Proper Preparation

Rest 48-72 hours, good sleep, proper nutrition, calibrate equipment

Smart Pacing

Start at 95% expected FTP, increase gradually if feeling good

Optimal Environment

Good ventilation, favorite music, eliminate distractions

Consistent Protocol

Same warm-up, position, time of day for comparable results

How often should I retest my FTP?

FTP testing frequency depends on your training phase, experience level, and goals:

Beginners (0-2 years)

  • Frequency: Every 4-6 weeks
  • Reason: Rapid fitness gains
  • Focus: Learning to pace efforts
  • Alternative: Use RPE + ramp tests

Experienced (2-5 years)

  • Frequency: Every 6-8 weeks
  • Reason: Steady but slower gains
  • Focus: Training periodization
  • Timing: End of build blocks

Advanced/Elite (5+ years)

  • Frequency: 3-4 times per year
  • Reason: Minimal FTP changes
  • Focus: Race-specific power
  • Alternative: Critical power testing

Signs You Need to Retest:

  • • Training at FTP feels significantly easier
  • • Completing intervals above current FTP
  • • Recent race performances exceed predictions
  • • Heart rate drift decreasing at same power
  • • After 6+ weeks of consistent training

🔧 Complete Your FTP Training Setup:

Complete Workflow: Test FTP → Set power zones → Calculate W/kg → Optimize gearing → Plan nutrition → Track progress with regular retests

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.

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

Favero Assioma DUO

Professional Power Meter Pedals

📚 Master FTP Training

Learn how to use your FTP for structured cycling training

🚴
FTP GUIDE

Complete FTP Training Guide

Comprehensive guide to power-based training for cyclists.

12 min read
🧪
TESTING

FTP Testing Guide

Best methods for accurately testing your Functional Threshold Power.

7 min read
⚖️
PERFORMANCE

Power-to-Weight Ratio

Why power-to-weight ratio matters more than absolute FTP.

6 min read
💪
WEIGHT LOSS

Cycling for Weight Loss

Combine FTP training with weight loss for peak performance.

10 min read

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