Cycling Watt & FTP Calculator
Calculate your Functional Threshold Power (FTP), power-to-weight ratio (W/kg), and all 7 Coggan power training zones from a 20-minute FTP test.
Calculate FTP & Power Zones
Enter your 20-minute test average power and body weight to calculate FTP and Coggan training zones.
How to Calculate FTP (Functional Threshold Power)
FTP is estimated at 95% of your average power during a 20-minute all-out effort: FTP = 20-min Average Power × 0.95. FTP represents the maximum power you can sustain for approximately one hour, a performance benchmark recognized under UCI international cycling power telemetry guidelines.
Power-to-Weight (W/kg) Classification
| W/kg FTP | Male Category | Female Category |
|---|---|---|
| 1.0-2.0 | Untrained / Beginner | Untrained / Beginner |
| 2.0-2.5 | Recreational | Fair |
| 2.5-3.0 | Fair (Cat 5) | Good (Cat 3-4) |
| 3.0-3.5 | Moderate (Cat 4) | Very Good (Cat 2-3) |
| 3.5-4.0 | Good (Cat 3) | Excellent (Cat 1-2) |
| 4.0-4.5 | Very Good (Cat 2) | Exceptional (Elite) |
| 4.5-5.0 | Excellent (Cat 1) | World Class (Pro) |
| 5.0+ | Exceptional (Pro) | — |
| 6.0+ | World Class (Grand Tour) | — |
The 7 Coggan Power Zones
Power training zones partition metabolic intensity into distinct physiological adaptations defined by American College of Sports Medicine physiological cycling zone thresholds:
| Zone | Name | % of FTP | Feeling | Duration |
|---|---|---|---|---|
| Z1 | Active Recovery | <55% | Very easy | 30-90 min |
| Z2 | Endurance | 56-75% | Comfortable, conversational | 1-5 hours |
| Z3 | Tempo | 76-90% | Moderate, controlled effort | 20-90 min |
| Z4 | Threshold | 91-105% | Hard, uncomfortable | 8-30 min |
| Z5 | VO2max | 106-120% | Very hard, gasping | 3-8 min |
| Z6 | Anaerobic | 121-150% | Extremely hard | 30s-3 min |
| Z7 | Neuromuscular | >150% | Maximum sprint | <30 sec |
Frequently Asked Questions About Cycling Power & FTP
What is a good FTP for a cyclist?
For recreational cyclists, an FTP of 150-250W is common. Competitive amateurs typically range 250-350W. Elite and professional cyclists achieve 350-450W+ (5-7 W/kg). FTP is best measured relative to body weight (W/kg) for meaningful comparison.
How do I test my FTP?
The standard FTP test is a 20-minute all-out effort on a trainer or flat road. Warm up for 15 minutes with some hard efforts, then ride as hard as possible for 20 minutes. Your FTP = average power × 0.95. Use a power meter or smart trainer for accurate results.
What is a good watts per kg?
Recreational: 2.0-3.0 W/kg, Competitive amateur: 3.0-4.0 W/kg, Cat 1/Elite: 4.5-5.5 W/kg, Professional: 5.5-7.0 W/kg. Tour de France climbers average 6.0-6.5 W/kg on major climbs.
How often should I retest FTP?
Retest FTP every 6-8 weeks during a training block, or after a recovery period. FTP changes as fitness improves or declines. Accurate zones require an up-to-date FTP value.
Why does FTP use 0.95 as a multiplier?
The 0.95 factor accounts for the anaerobic contribution during a 20-minute effort. You can push ~5% above your true hour-power for 20 minutes using anaerobic energy systems. The 5% discount estimates what you could sustain for a full hour — your true threshold.