FTP and power zone calculator
Work out your FTP from a 20-minute test and get your six Coggan power zones, plus your watts per kilo.
Updated 16 September 2026
FTP — functional threshold power — is the power you can hold for roughly an hour. It anchors all modern cycling training: zones, load and race strategy all reference it.
Its advantage over heart rate is decisive: power is instantaneous and depends on neither heat, nor sleep, nor coffee. It is the least arguable measure in endurance sport.
Your FTP is 95 % of this value
Optional, for watts per kilo
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How it is computed
The reference test: 20 all-out minutes after a warm-up, on a steady road or a trainer. Your FTP is 95 % of the average power held. The 5 % haircut reflects that a 20-minute effort sits slightly above one-hour power.
The six zones follow the Coggan model: recovery below 55 % of FTP, endurance 56-75 %, tempo 76-90 %, threshold 91-105 %, VO2max 106-120 %, anaerobic above 121 %.
Watts per kilo often matters more than raw watts: on a climb it is what sets your speed. As markers, 2.5 W/kg is a casual rider, 3.5 a regular one, 4.5 a strong amateur, and beyond 5.5 you are in elite territory.
The plans built from this number
Now the plan that goes with it
These numbers are exactly the ones Endu uses to build a full preparation: phases, volume, detailed sessions, exported to your watch. 14-day trial, cancel any time.
Create my planFrequently asked questions
- Can I estimate FTP without a power meter?
- Not reliably. Speed-based estimates assume a weight, a position, a wind and a surface — four unknowns. A smart trainer or a crank-based meter remains the only serious route, and prices have dropped a lot.
- 20-minute test or ramp test?
- The 20-minute test is more reliable but psychologically hard and requires pacing skill. The ramp test is shorter and easier to execute, but it over-estimates FTP for explosive riders and under-estimates it for diesels. If in doubt, do the 20 minutes.
- How often should I retest?
- Every 6 to 8 weeks, and always after a threshold block. A stale FTP distorts every session: too low and you train too easy; too high and you fail intervals while accumulating fatigue.
- What power should I target in a triathlon?
- A fraction of FTP that depends on the format, because there is still a run to come: around 85-90 % for a sprint, 80-85 % olympic, 75-80 % for a 70.3 and 65-75 % for an Ironman. Ride above that and you will walk the run.