FTP Estimator
What is FTP?
Functional Threshold Power (FTP) is the highest average power you can maintain through pedaling for approximately one hour. It's a crucial metric in cycling that helps determine your training zones and measure fitness improvements over time.
How to Perform a 20-Minute Power Test
- Warm up thoroughly for at least 15 minutes
- Include a few short high-intensity efforts in your warm-up
- Start the test fresh - avoid testing after a hard training day
- Pace yourself - aim to maintain a steady effort throughout
- Record your average power for the full 20 minutes
- Cool down properly after the test
Typical FTP Ranges by Category
| Category | Male FTP (W/kg) | Female FTP (W/kg) |
|---|---|---|
| Beginner | 1.5 - 2.0 | 1.1 - 1.6 |
| Intermediate | 2.1 - 3.0 | 1.7 - 2.5 |
| Advanced | 3.1 - 4.0 | 2.6 - 3.3 |
| Elite | 4.1 - 5.0 | 3.4 - 4.0 |
| Professional | > 5.0 | > 4.0 |
Important Notes:
- This calculator uses 95% of your 20-minute power to estimate FTP. Some athletes might find that using 90% or a different percentage works better for them based on individual factors.
- This is an estimation only. A proper FTP test or professional assessment would provide more accurate results.
- FTP can vary based on factors such as fatigue, nutrition, temperature, and altitude.
- Always consult with a qualified coach or healthcare provider before starting a new training program.