FTP Calculator
Calculate your Functional Threshold Power and training zones
Test Data
Test Protocol
Warm up 20 min, then ride as hard as you can sustain for 20 minutes.
Your FTP
261W
3.48 W/kg
Cat 4
Power Zones (Coggan)
Z1 Active Recovery0-144W
Z2 Endurance144-196W
Z3 Tempo196-235W
Z4 Lactate Threshold235-274W
Z5 VO2max274-314W
Z6 Anaerobic Capacity314-392W
Z7 Neuromuscular>392W
Training Targets
Sweet Spot
230-246W88-94% FTP
Threshold
248-274W95-105% FTP
VO2max Intervals
277-314W106-120% FTP
Estimated Power Curve
784W
5s
392W
1min
300W
5min
274W
20min
261W
60min
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Editorial Note
MyCalcBuddy Editorial Team
This page is maintained as an educational calculator reference.
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Formula Source: Standard Mathematical References
by Various
🔄Last reviewed: May 2026
✓Formula checks are based on standard references and internal QA review.