FTP Test Calculator

FTP (Functional Threshold Power) is roughly the maximum power you can sustain for about one hour. It is the single most important training metric for cyclists because every training zone, intensity factor, and training stress score is derived from it. A higher FTP means you can ride faster for longer at any given effort level.

The 20-minute test is generally considered the gold standard for endurance-focused riders because it closely mimics a sustained threshold effort. The ramp test is fastest and least psychologically demanding but can overestimate FTP for riders with strong anaerobic systems. The 8-minute test splits the difference. All three typically agree within 5-10 watts for most riders.

Every 4-8 weeks during a focused training block. FTP changes as your fitness improves or declines. Do not use a 6-month-old FTP for current zone calculations - stale zones mean stale training. A small decline after a rest week is normal; a large decline after illness or time off is expected.

Rough benchmarks for male riders: under 2.5 W/kg is untrained, 3.0-3.5 is a solid recreational rider, 3.7-4.3 is Cat 3 amateur racing level, 4.3-5.0 is Cat 1 to elite amateur, 5.5-6.0 is domestic professional, and 6.0+ is World Tour level. Women's benchmarks are approximately 0.3-0.5 W/kg lower at each tier.