🚴 Cycling FTP Calculator
Functional Threshold Power & training zones
Your Power Zones
What Is FTP?
Functional Threshold Power is the highest average wattage you can sustain for approximately one hour. It represents the boundary between sustainable aerobic effort and unsustainable anaerobic effort. Training at and around FTP is the most effective way to improve cycling performance. FTP is typically estimated from a 20-minute all-out test: your average power for 20 minutes × 0.95 = estimated FTP.
Watts per kilogram (W/kg) allows comparison across body sizes. A recreational cyclist averages 2.0-2.5 W/kg. A competitive amateur is 3.0-4.0 W/kg. A Category 1 racer is 4.0-5.0 W/kg. Professional WorldTour riders maintain 5.5-6.5 W/kg for extended climbs.