Strength
Power Zones (FTP)
Calculate your 7 cycling power training zones based on your FTP.
FTP
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What is FTP?
FTP (Functional Threshold Power) is the maximum power you can sustain for 1 hour of constant effort. It is the reference indicator in performance cycling. The Coggan model divides training into 7 zones based on FTP percentage.
How is FTP determined?
The standard method is the 20-minute test: 95% of average power sustained over 20 minutes estimates the 1-hour FTP. There is also the ramp test (shorter) and the direct 60-minute test.
Formula
Estimated FTP = 20-min average power × 0.95⚠️ Limitations
FTP varies with fatigue, fitness and altitude. Recalculate every 4–8 weeks or when you notice significant performance changes.
FAQ
What W/kg is a good level in cycling?
Well-trained recreational cyclist: 3.5–4.5 W/kg. Regional category cyclists: 4.5–5.5 W/kg.
How do I improve my FTP?
With Zone 4 training (threshold intervals) and Zone 2 aerobic base.
Is FTP the same as lactate threshold?
They overlap greatly. FTP is a functional approximation of lactate threshold, measurable without a laboratory.
Can I use FTP for running?
Not directly. Running uses pace threshold or running power.