Cycling Ftp Calculator

Cycling FTP Calculator

20-Minute Power Test (95%) 8-Minute Power Test (90%) Ramp Test (75% of Max 1-min) 60-Minute Heart Rate/Power (100%)

Your Estimated FTP

0 W

0.00 W/kg

Training Power Zones

function calculateFTP() { var multiplier = parseFloat(document.getElementById('testType').value); var power = parseFloat(document.getElementById('avgPower').value); var weight = parseFloat(document.getElementById('riderWeight').value); if (isNaN(power) || power 0 ? (ftp / weight).toFixed(2) : 0; document.getElementById('ftp-display').innerText = ftp + " Watts"; document.getElementById('wkg-display').innerText = wkg + " Watts/kg"; var zones = [ { name: "Zone 1: Active Recovery", range: "< 55%", color: "#bdc3c7", min: 0, max: Math.round(ftp * 0.55) }, { name: "Zone 2: Endurance", range: "56% – 75%", color: "#2ecc71", min: Math.round(ftp * 0.56), max: Math.round(ftp * 0.75) }, { name: "Zone 3: Tempo", range: "76% – 90%", color: "#f1c40f", min: Math.round(ftp * 0.76), max: Math.round(ftp * 0.90) }, { name: "Zone 4: Threshold", range: "91% – 105%", color: "#e67e22", min: Math.round(ftp * 0.91), max: Math.round(ftp * 1.05) }, { name: "Zone 5: VO2 Max", range: "106% – 120%", color: "#e74c3c", min: Math.round(ftp * 1.06), max: Math.round(ftp * 1.20) }, { name: "Zone 6: Anaerobic Capacity", range: "121% – 150%", color: "#9b59b6", min: Math.round(ftp * 1.21), max: Math.round(ftp * 1.50) }, { name: "Zone 7: Neuromuscular Power", range: "150%+", color: "#34495e", min: Math.round(ftp * 1.51), max: "+" } ]; var zonesHtml = ""; for (var i = 0; i < zones.length; i++) { zonesHtml += '

' + '' + zones[i].name + '' + '' + zones[i].min + (zones[i].max === "+" ? "+" : " – " + zones[i].max) + ' W' + '

'; } document.getElementById('training-zones').innerHTML = zonesHtml; document.getElementById('ftp-results').style.display = 'block'; }

Understanding Functional Threshold Power (FTP)

Functional Threshold Power, commonly known as FTP, is arguably the most important metric for any cyclist looking to improve their performance. It represents the highest average power (measured in Watts) that a rider can sustain for approximately one hour of continuous effort. Think of it as your aerobic ceiling.

Why Should You Calculate Your FTP?

Your FTP is the baseline for your entire training program. By establishing an accurate FTP, you can:

• Define Training Zones: Ensure your "easy" rides are actually recovery and your "hard" intervals are intense enough to trigger adaptation.
• Measure Progress: Seeing your FTP rise over a season is the clearest indicator of increased cardiovascular fitness.
• Pace Races: In time trials or long climbs, knowing your FTP helps you avoid "blowing up" by going too hard too early.

The Power-to-Weight Ratio (W/kg)

While raw wattage is great for flat roads, the Watts per Kilogram (W/kg) metric is king when the road turns upward. For example, a 90kg rider and a 60kg rider both producing 250 Watts will experience vastly different speeds on a 10% gradient. Our calculator automatically provides your W/kg to help you understand your climbing potential.

How to Perform an FTP Test

Testing for a full 60 minutes is incredibly taxing and difficult to pace. Most cyclists use shorter protocols:

1. 20-Minute Test: After a thorough warm-up, ride at your maximum sustainable effort for 20 minutes. Multiply the average power by 0.95 (95%) to estimate your 1-hour FTP.
2. 8-Minute Test: Perform two 8-minute maximum efforts with a recovery period between. Multiply the average power of the two efforts by 0.90 (90%).
3. Ramp Test: Start at a low wattage and increase the resistance every minute until failure. Your FTP is typically calculated as 75% of your peak 1-minute power.

Realistic Example

Imagine a rider named Alex who weighs 75kg. Alex performs a 20-minute test and averages 280 Watts. To find the FTP:

280 Watts × 0.95 = 266 Watts (FTP)
266 Watts / 75kg = 3.55 W/kg

With an FTP of 266W, Alex's Zone 2 (Endurance) would range from 149W to 200W, providing clear targets for base building rides.