FTP Calculator
Functional threshold power is estimated as 95 percent of your best 20 minute power. Enter your 20 minute average power.
Calculate ftp
Fill in the fields and select Calculate.
What you'll need
To use the ftp calculator, have these figures ready:
- 20 minute average power — for example, 300.
The calculator then returns the estimated ftp the moment you press calculate.
How it works
FTP = 20 minute average power × 0.95
You enter the 20 minute average power, and the calculator returns the estimated ftp using the formula above.
When to Use
Use the FTP (Functional Threshold Power) calculator to estimate the highest power output you can sustain for approximately one hour. FTP is the gold standard metric for cycling fitness and is used to set training zones, compare riders, and track improvement. All structured cycling training programmes are built around FTP-based power zones.
What the result tells you
FTP is the power you could in theory hold for an hour, and it anchors every training zone. The 20 minute test is the standard field shortcut because a true hour effort is brutal to repeat. Tracking FTP over time is the clearest measure of whether your cycling fitness is improving.
Benchmarks & Interpretation
Here is how typical results are categorized and interpreted:
| Value / Range | Rating | Description |
|---|---|---|
| Below 2.0 W/kg | Beginner | Just starting structured cycling training. |
| 2.0 – 3.0 W/kg | Recreational | A typical fitness cyclist. |
| 3.0 – 4.0 W/kg | Good | A trained cyclist capable of competitive events. |
| 4.0 – 5.0 W/kg | Very good | A strong competitive cyclist. Cat 2-3 racing level. |
| 5.0+ W/kg | Elite | Professional-level fitness. Tour de France contender territory. |
Pro Tips & Advice
To improve your FTP, train consistently with a mix of endurance rides (Zone 2), sweet spot training (88-94% of FTP), and threshold intervals (95-105% of FTP). The most effective FTP-building workout is 2 × 20 minutes at FTP with 5 minutes recovery. Retest your FTP every 6-8 weeks using a 20-minute test (multiply average power by 0.95). Nutrition and recovery are critical — under-fuelling or under-sleeping will limit FTP gains. Weight management also helps because FTP is often expressed relative to body weight (W/kg).
Step by step
- Enter the 20 minute average power (watts).
- Select Calculate to read the estimated ftp.
Worked example
A 20 minute average of 300 watts gives an FTP of 300 × 0.95, which is 285 watts.
Frequently asked questions
How is the ftp worked out?
FTP = 20 minute average power × 0.95. Functional threshold power is estimated as 95 percent of your best 20 minute power. Enter your 20 minute average power.
Why 95 percent of 20 minute power?
A maximal 20 minute effort is slightly above true threshold, so trimming 5 percent estimates the power you could sustain for a full hour.
How do I test my FTP?
The most common FTP test is a 20-minute all-out effort — ride as hard as you can sustain for 20 minutes, then multiply your average power by 0.95. A ramp test (increasing power by 20W every minute until failure) is an alternative. The 20-minute test is more accurate for most riders.
What is the difference between FTP and VO2 max?
FTP measures the power you can sustain for about an hour (threshold fitness), while VO2 max measures peak oxygen uptake (ceiling of aerobic capacity). A rider with a high VO2 max has potential, but FTP reflects their trained, sustainable fitness level.
How accurate is the FTP Calculator?
This tool uses the common estimate that functional threshold power is 95 percent of your best 20 minute power, a widely used field test for setting training zones. Double check your inputs, since a wrong number going in gives a wrong number coming out.
Is the FTP Calculator free to use?
Yes. Every tool on GamersZone is free, with no account and no limit on how many times you calculate. The maths runs in your browser, so the numbers you enter are never sent to a server or stored.
How we calculate this
This tool uses the common estimate that functional threshold power is 95 percent of your best 20 minute power, a widely used field test for setting training zones.