FTP Calculator

Calculate your Functional Threshold Power and training zones

Test Data

Test Protocol

Average Power During Test (watts)

Body Weight (kg)

Warm up 20 min, then ride as hard as you can sustain for 20 minutes.

261W

3.48 W/kg

Cat 4

Z1 Active Recovery0-144W

Z2 Endurance144-196W

Z3 Tempo196-235W

Z4 Lactate Threshold235-274W

Z5 VO2max274-314W

Z6 Anaerobic Capacity314-392W

Z7 Neuromuscular>392W

Sweet Spot

88-94% FTP

230-246W

Threshold

95-105% FTP

248-274W

VO2max Intervals

106-120% FTP

277-314W

784W

392W

1min

300W

5min

274W

20min

261W

60min