Tools · FTP
FTP estimator & power zones
Turn a 20-minute, 8-minute, ramp, or 1-hour test effort into your Functional Threshold Power. Includes all 7 Coggan power zones in watts and a W/kg fitness benchmark.
Max effort for 20 min after a hard warm-up. Multiplier: ×0.95
Your FTP
247 watts
3.29 W/kg
Power zones
- Z1Active recovery0–136 W0–55% FTP
- Z2Endurance138–185 W56–75% FTP
- Z3Tempo188–222 W76–90% FTP
- Z4Threshold225–259 W91–105% FTP
- Z5VO2 max262–296 W106–120% FTP
- Z6Anaerobic299–371 W121–150% FTP
- Z7Neuromuscular373–∞ W151–∞% FTP
Power analytics the way TrainingPeaks does it.
Set your FTP once, and Gneta calculates Normalized Power, Intensity Factor, and TSS for every ride. Power curves, zone time, and training stress — all in one view.
How each test works
20-minute test (Coggan)
15-min warm-up, 5-min all-out, 10-min easy, 20-min max effort. FTP = avg power of the 20-min × 0.95.
FTP = P20 × 0.958-minute test (Carmichael)
Two 8-minute max efforts separated by 10 min of easy spinning. Use the higher of the two averages × 0.90.
FTP = P8 × 0.90Ramp test
Power increases by ~25W every minute until you can't continue. Take the average power of the last complete minute × 0.75.
FTP = P1_final × 0.751-hour effort
The original definition. Average power for 60 minutes of max sustainable effort. The most accurate — and the most painful.
FTP = P60Frequently asked questions
What is FTP?
Functional Threshold Power is the highest average power you can sustain for about an hour. It's the anchor for power-based training — every cycling zone is defined as a percentage of FTP. Raising your FTP is the most direct measure of improved cycling fitness.
Which FTP test should I use?
The 20-minute test is the most widely used and well-calibrated. The ramp test is the gentlest on untrained riders. The 8-minute test is popular with coached athletes. The 1-hour test is the most accurate but brutally demanding. Pick whichever you will actually repeat every 6–8 weeks.
How often should I retest?
Every 6–8 weeks during a structured training block. More frequently than that and you are probably testing noise, not fitness. Less frequently and your zones drift out of date.
Why multiply the 20-min test by 0.95?
A well-paced 20-minute max effort pulls slightly from anaerobic reserves. The 0.95 multiplier strips those out, leaving the aerobic-steady-state number you could hold for ~60 minutes. If you have done the 20-min test with a poor warm-up, the factor is closer to 0.93.
How is FTP different from threshold heart rate?
FTP is an external metric (what you produce), threshold HR is an internal metric (how hard your body is working). They correlate closely in fresh, trained athletes, but fatigue, heat, and hydration can decouple them. Train to power, monitor with HR.
What's a good FTP for a recreational cyclist?
Power-to-weight (W/kg) matters more than raw watts. 2.5–3.0 W/kg is fit recreational, 3.0–4.0 W/kg is strong, 4.0+ is competitive amateur, and 5.0+ is pointy end of amateur or pro. The calculator above gives your category based on Coggan's W/kg tables.
Keep exploring
Train to power. Track progress.
Set your FTP once. Gneta handles the rest — NP, TSS, IF, and training load on every ride.
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