Calculate your functional threshold power (FTP) from a 20-minute test and derive the seven Coggan power zones and your W/kg.
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Inputs
Enter values
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FTP from 20-Minute TestFTP as 95% of test power plus power zones
Body Weight
Optional for W/kg.
kg
For relative power in watts per kilogram.
W
Average power of a 20-minute maximal test.
Load example
For illustration only – your own calculation is what counts.
Explanation
How FTP Calculator works
The FTP calculator determines functional threshold power and divides your power range into seven power zones according to the Allen & Coggan model. FTP comes either from a 20-minute test or is entered directly.
From Test Power to Zones
FTP from 20-Minute TestFTP = 0.95 × 20-Minute Average Power
The 20-minute power is multiplied by 0.95 to estimate realistic one-hour power.
Relative PowerW/kg = Power ÷ Body Weight
Relative power relates watts to body weight.
Practice
Practical examples
For illustration only – your own calculation is what counts.
FTP from 20-minute test
A 20-minute maximal test yields an average power of 300 watts.
Result: FTP is around 285 watts (95% of test power), corresponding to about 4.07 W/kg at 70 kg.
Power zones from known FTP
A female athlete knows her FTP is 250 watts and wants her seven training zones.
Result: The endurance range (Zone 2) is about 138–188 watts, threshold (Zone 4) around 225–263 watts.
Notes
Common mistakes
Not riding test all out
A too-cautious 20-minute test provides too low an FTP and too-easy zones.
Ride the test after good warm-up really as maximal, steady 20-minute effort.
Training with outdated FTP
An old FTP no longer matches current fitness and distorts all zones.
Test FTP regularly and update zones accordingly.
FAQ
Frequently asked questions
What is FTP?
Functional Threshold Power is the highest power you can sustain for about one hour. It is the central reference value for controlling cycling training via power zones.
Why 95% of 20-minute power?
A true one-hour test is very demanding. As a practical substitute, a 20-minute maximal test is used; 95% of this average power estimates one-hour power well according to Allen & Coggan.
How are the seven zones defined?
The Coggan zones are fixed percentage ranges of FTP: Zone 1 active recovery (up to 55%), Zone 2 endurance (56–75%), Zone 3 tempo (76–90%), Zone 4 threshold (91–105%), Zone 5 VO₂max (106–120%), Zone 6 anaerobic (121–150%), and Zone 7 neuromuscular (over 150%).
What does W/kg mean?
W/kg is power divided by body weight. On climbs and during accelerations, this relative value matters more than absolute watts because mass must be moved.
How often should I retest FTP?
About every four to eight weeks or after significant training progress. Outdated values lead to zones that no longer match current fitness.
Power zones or heart rate zones?
Power zones respond immediately without delay to effort and are therefore more precise for cycling training. Heart rate zones complement the picture but lag behind effort and fluctuate with heat, fatigue, and caffeine.
Limits
Limitations
The 95% rule is an approximation; individual one-hour power may vary.
Zone boundaries are reference values; individual thresholds from a performance diagnostic test may vary.
Sources
Sources and references
Allen, H. & Coggan, A.: Training and Racing with a Power MeterVeloPress
Defines FTP estimation from 20-minute test and the seven-zone power model.
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