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FTP Calculator

Calculate your FTP (Functional Threshold Power) based on a time trial test

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minutter
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๐Ÿ‡ฉ๐Ÿ‡ฐ All calculations are based on Danish rules, rates, and currency (DKK). This calculator is translated for convenience but applies exclusively to Denmark.

Calculate your FTP

FTP (Functional Threshold Power) is the maximum average wattage you can sustain for one hour. It is one of the most important metrics for cyclists, used to define training zones and measure progress. Our FTP calculator estimates your FTP based on a shorter time trial test.

How to test your FTP

The most common FTP test is a 20-minute all-out test. You ride as hard as possible for 20 minutes and multiply your average watts by 0.95 to estimate your FTP. Alternatively, you can do a full 60-minute test where your average watts directly equal your FTP. Remember to warm up properly for at least 15 minutes before the test.

FTP training zones

From your FTP you can calculate training zones: Zone 1 (active recovery) is below 55% of FTP, Zone 2 (endurance) is 56-75%, Zone 3 (tempo) is 76-90%, Zone 4 (threshold) is 91-105%, Zone 5 (VO2max) is 106-120%, and Zone 6 (anaerobic) is above 120%. Training in the right zones is key to effective progress.

What is a good FTP?

A beginner cyclist typically has an FTP of 100-150 watts. Recreational cyclists range from 150-250 watts, trained amateurs from 250-320 watts, and competitive cyclists from 300-380 watts. Professional cyclists have an FTP of 350-450 watts. FTP per kg is the most meaningful measure: below 2 W/kg is beginner, 2-3 W/kg recreational, 3-4 W/kg strong amateur, and above 4 W/kg competitive level.

Frequently Asked Questions

What is the difference between a 20-min and 60-min FTP test?

A 20-minute test is shorter and easier to complete mentally, but requires a correction factor of 0.95 (5% reduction). A 60-minute test gives the most accurate FTP value but is very hard to complete. Most cyclists use the 20-minute test as it provides a sufficiently accurate result.

How often should I test my FTP?

It is recommended to test your FTP every 4-8 weeks to keep your training zones updated. With consistent training, your FTP can improve by 5-15 watts per month initially. More experienced cyclists typically see improvements of 2-5 watts per month.

Can I use FTP to plan races?

Yes, FTP is an excellent tool for planning race pacing. A good rule of thumb is to maintain about 95% of FTP in an individual time trial, 85-90% on a long mountain stage, and 70-80% in a multi-day stage race. Exceeding your FTP for too long risks burning out.

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