FTP Calculator
From a 20-minute test to your full 7-zone training map.
What is FTP and how are power zones set from it?
Functional Threshold Power (FTP) is roughly the highest power you can sustain for about an hour — the reference number structured cycling training builds around. The standard field estimate comes from a 20-minute maximal effort: multiply your average power by 0.95, since most riders can hold slightly more power for 20 minutes than for a full hour. From there, Dr. Andrew Coggan's widely used 7-zone model expresses training intensity as a percentage of FTP, from easy active recovery through to short neuromuscular efforts well above threshold.
Frequently asked questions
What is FTP in cycling?
Functional Threshold Power — roughly the highest power you can sustain for about an hour. It's the reference number cycling training zones are built around, similar to how running training often references threshold pace.
How do I test my FTP?
The most common field test is a 20-minute maximal effort, with your average power multiplied by 0.95 to estimate FTP — the discount accounts for the fact most people can hold slightly higher power for 20 minutes than they could for a full hour.
What are the Coggan power zones?
A 7-zone training model developed by Dr. Andrew Coggan, expressing each zone as a percentage of FTP — from active recovery below 55% up to neuromuscular power above 150%. It's one of the most widely used frameworks in structured cycling training.
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