Cycling FTP Calculator
Estimate your Functional Threshold Power from a 20-minute test.
Estimated FTP
209W
Watts per kg
2.79 W/kg
Tier
Recreational
| Tier | Watts per kg |
|---|---|
| Untrained | Below 2.0 W/kg |
| Recreational | 2.0 - 3.0 W/kg |
| Cat 4 - 5 | 3.0 - 4.0 W/kg |
| Cat 1 - 2 | 4.0 - 5.0 W/kg |
| Elite / Pro | 5.0+ W/kg |
FTP is the power you can sustain for one hour. The standard test method takes your best 20-minute average and multiplies by 0.95. For best accuracy, do the test on a flat course or trainer after a proper warm-up.
About
FTP is the power you could hold for an hour. Almost nobody actually rides at threshold for an hour to test, so the standard is a 20-minute all-out effort, multiplied by 0.95.
How to use
- Warm up properly (15-20 min easy + a few short hard efforts).
- Ride 20 minutes all out.
- Enter your average power and weight.
- See your FTP and watts per kg.
FAQ
Why multiply by 0.95?+
20 minutes isn't an hour. Coggan and Allen's research found that 95% of 20-minute power matches what most riders can hold for 60 minutes.
What's a good FTP?+
Watts per kg matters more than raw watts. Untrained: 1.5-2.5 W/kg. Cat 4 racer: 3-3.5. Cat 1: 4.5+. Pro Tour: 5.5-6.5+.