FTP Calculator
All 7 Coggan power zones in watts from your FTP. Estimate FTP directly from a 20-minute test or ramp test.
EB says
7 zones
Coggan model
Per Functional threshold power in cyclists: validity of the concept and physiological responses (International Journal of Sports Medicine (Borszcz et al., 2018))
Step 1: Enter your details
Enter your FTP or a test result, plus your weight. Your power zones appear beside this.
Power Data
Body
Used to calculate watts per kilogram.
Step 2: Your power zones
250 W
FTP used
3.57 W/kg
| Zone | Name | Watts | % FTP |
|---|---|---|---|
| 1 | Active Recovery | 0 - 138 | 0 - 55% |
| 2 | Endurance | 138 - 188 | 55 - 75% |
| 3 | Tempo | 188 - 228 | 75 - 91% |
| 4 | Threshold | 228 - 263 | 91 - 105% |
| 5 | VO2 Max | 263 - 300 | 105 - 120% |
| 6 | Anaerobic | 300 - 375 | 120 - 150% |
| 7 | Neuromuscular | 375+ | 150%+ |
Zone 4 (Threshold) highlighted. Based on the Coggan 7-zone model.
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What is a good FTP in watts per kg?
A good FTP is judged by watts per kilogram, not raw watts, because power-to-weight is what moves you up a climb. A recreational rider sits around 2.5 to 3.5 W/kg, a competitive club racer around 3.5 to 4.5 W/kg, and a professional above 5.0 W/kg. Women's bands run about 10 to 12 percent lower at every level.
Your 3.57 W/kg ranks as Good on the men's profile and Very good on the women's profile.
| Rider level | Men (W/kg) | Women (W/kg) |
|---|---|---|
| World class | 5.69+ | 5.07+ |
| Exceptional | 5.04 - 5.69 | 4.52 - 5.07 |
| Excellent | 4.40 - 5.04 | 3.90 - 4.52 |
| Very good | 3.77 - 4.40 | 3.33 - 3.90 |
| Good | 3.14 - 3.77 | 2.82 - 3.33 |
| Moderate | 2.51 - 3.14 | 2.23 - 2.82 |
| Fair | 1.86 - 2.51 | 1.68 - 2.23 |
| Untrained | < 1.86 | < 1.68 |
FTP watts-per-kg bands from the Coggan power-profile chart (Allen and Coggan, Training and Racing with a Power Meter). Highlighted cells mark your result.
What percent of FTP should I ride in a triathlon?
Hold a steady percentage of FTP on the bike and ride easier as the race gets longer, because you still have to run afterward. Aim for 85 to 95 percent of FTP in a sprint, 80 to 90 percent at Olympic distance, 75 to 82 percent for a 70.3, and 70 to 76 percent for a full Ironman. Going harder early is the most common way to wreck the run.
| Distance | % of FTP | Your target watts |
|---|---|---|
| Sprint~750 m / 20 km / 5 km | 85 - 95% | 213 - 238 W |
| Olympic1.5 km / 40 km / 10 km | 80 - 90% | 200 - 225 W |
| 70.3 (Half)1.9 km / 90 km / 21.1 km | 75 - 82% | 188 - 205 W |
| Ironman (Full)3.8 km / 180 km / 42.2 km | 70 - 76% | 175 - 190 W |
Watts computed from your 250 W FTP. These are target normalized power ranges for the bike leg; pace by feel and conditions on the day.
Common questions
What is FTP in cycling?
FTP (Functional Threshold Power) is the highest average power output you can sustain for approximately 60 minutes. It is the cornerstone number for setting training zones and predicting race-day power targets.
How do I calculate FTP from a 20-minute test?
Ride all-out for 20 minutes and record the average power. Multiply that number by 0.95 to get your estimated FTP. For example, 250 watts average in a 20-minute effort gives an FTP of 237 watts. The 5 percent reduction accounts for the gap between 20-minute and 60-minute sustainable power.
How often should I retest my FTP?
Every 6 to 8 weeks during a structured training block. Always test fresh at the end of a recovery week, not mid-block when fatigue accumulates. Testing more frequently rarely captures meaningful change and wastes a hard effort.
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