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All 5 training zones
Z1 recovery, Z2 base, Z3 tempo, Z4 threshold, Z5 VO₂max — every zone calculated as a percentage of FTP.
⚡ Free FTP Calculator
Calculate Your FTP
+ all Training Zones
in 30 seconds
Enter your test power — instantly get your FTP, all 5 training zones in watts, heart-rate ranges and W/kg. Free. No subscription.
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20-min test
Ramp test
Z1–Z5 zones
Heart rate
W/kg
eFTP
Calculator
FTP Calculator
Pick your test method, enter your numbers — see FTP, zones and W/kg instantly.
FTP = Best 20-minute average power × 0.95
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FTP (Watts)
| Zone | % FTP | Watts | Heart Rate |
|---|
Why FTP matters
What an accurate FTP
unlocks
FTP isn't just a number. It's the anchor for every training decision a cyclist makes.
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Load & training load
Training Load uses FTP as the reference. Without an accurate FTP, every load number is wrong.
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Watts per kilo (W/kg)
Compare yourself across categories, predict climbing speeds and benchmark progress over seasons.
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Race pacing
Time trials, gran fondos and crits all live around FTP. Knowing yours means you can pace, not guess.
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Plan calibration
Every interval prescription — "4×8 min at 95% FTP" — only makes sense once your FTP is dialled in.
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Progress tracking
FTP rising = you're getting fitter. FTP plateau = your plan needs a new stimulus. The honest mirror.
How to test
Three ways to find your FTP
From the classic 20-minute test to fully automatic eFTP — pick the method that fits your training.
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1
20-minute test (most popular)
20 min warm-up + 5 min all-out + 5 min recovery + 20 min all-out at steady pace. FTP = average power of the 20-min effort × 0.95. Most accurate self-test for trained riders.
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2
Ramp test (shorter)
Power ramps up by a fixed amount each minute until exhaustion. FTP = peak 1-minute power × 0.75. Less mentally tough than a 20-min test, but slightly less accurate.
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3
eFTP — automatic, no test
Modern tools analyze your power curve from real rides and continuously update an estimated FTP. No test day needed. WattRun computes eFTP after every ride.
Levels
What's a good FTP?
Absolute watts depend on body weight. The honest comparison is W/kg — power-to-weight ratio.
Beginner
1.5–2.0 W/kg · ~110–150 W at 75 kg. Focus on Zone 2 base volume — FTP rises fastest at this stage.
Recreational
2.0–2.9 W/kg · ~150–220 W at 75 kg. Solid amateur level. Polarized 80/20 training works best here.
Advanced
3.0–3.9 W/kg · ~220–290 W at 75 kg. Structured threshold + VO₂max blocks become the main lever.
Competitive
4.0–4.9 W/kg · ~300–370 W at 75 kg. Race-category amateur. Multi-block periodization, peaking strategy.
Elite
5.0–6.0+ W/kg · 380–460+ W at 75 kg. UCI Continental and pro level. Train as if your FTP measures progress in tenths.
Free with WattRun
Track FTP, eFTP and zones automatically — no manual recalculation. Free, no subscription, no credit card.
FAQ
Frequently asked questions
What is Functional Threshold Power (FTP)?
FTP is the maximum power in watts a cyclist can theoretically sustain for 60 minutes without crossing into the anaerobic zone. It is the most important metric in modern cycling training and the basis for all training zones (Z1–Z5), Training Load (Load) and W/kg calculations. A typical recreational cyclist has an FTP of 150–250 watts; professionals reach 400 W and above.
How do I do the 20-minute FTP test correctly?
Warm up 15–20 min easy with 2–3 short sprints. Then a 5-minute all-out effort to empty the anaerobic reserves, followed by 5 minutes of easy recovery. Now ride 20 minutes all-out at a steady pace — no sprinting at the start. Average power × 0.95 = your FTP. A smart trainer gives the most consistent test conditions.
What are cycling training zones Z1–Z5?
The 5 training zones are all defined as percentages of FTP. Z1 (<55% FTP) — active recovery. Z2 (56–75%) — base endurance, fat burning. Z3 (76–90%) — tempo, group rides. Z4 (91–105%) — threshold, the FTP-improvement zone. Z5 (>106%) — VO₂max, short hard intervals. The calculator above computes all 5 zones in watts automatically.
What's the difference between FTP and eFTP?
FTP is determined through an explicit test (20-minute or ramp). eFTP — estimated FTP — is automatically calculated from your historical power data. The power curve is analysed continuously and a theoretical FTP derived. Advantage: no exhausting test day needed, always up-to-date, based on real training data. WattRun computes eFTP after every ride.
How often should I test my FTP?
Every 6–8 weeks is the rule of thumb — especially after intensive training blocks or at the start of the season. Less often during winter base building, more often during race preparation. With eFTP-tracking tools, you don't need a separate test day at all.
What's a good FTP for a recreational cyclist?
For recreational cyclists, 2.0–3.0 W/kg is solid. At 75 kg that's roughly 150–225 watts FTP. More important than the absolute number is improvement over time — a 10–20 W gain in 8–12 weeks is realistic for most riders with structured training.
Track FTP automatically with WattRun
eFTP, training zones, Fitness/Fatigue/Form and AI-built training plans — calculated from your rides.
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