FTP Calculator for Cycling
Estimate your FTP, calculate your power zones and use the result for smarter indoor cycling workouts.
FTP is an estimate, not a lab result. Use repeatable testing conditions and adjust if workouts feel clearly too easy or too hard.
Calculator
Estimate FTP from the test you have
Pick a method, enter power in watts, and add weight only if you want W/kg context.
Enter your best paced 20-minute average power. The calculator uses the common 95% estimate.
Example: if your best 20-minute average is 255 W, estimated FTP is 242 W.
Optional. Used only for W/kg context.
Quick term help
FTP
An estimate of the highest power you can sustain for about an hour.
ERG mode
A smart-trainer mode that holds the workout target power for you.
W/kg
FTP divided by body weight in kilograms. Useful context, especially for climbs.
Threshold
Hard riding around FTP. Useful, but taxing, so it needs recovery.
Estimated FTP
-- W
Enter power to reveal your FTP.
Current method: 95% of 20-minute power.
Power zones
Cycling power zones from your FTP
Mini Watt uses these ranges as practical workout targets. Treat them as starting points and adjust if the workouts feel clearly wrong.
Enter a valid power number to calculate your zones.
The zone cards will appear here with watt ranges for recovery, endurance, tempo, threshold, VO2 max, anaerobic and sprint work.
FAQ
FTP questions, answered plainly
What is FTP in cycling?
FTP stands for Functional Threshold Power. It is an estimate of the highest power you can sustain for about an hour, usually used to set cycling power zones.
How do I calculate FTP from a 20-minute test?
A common field-test estimate is 95% of your best paced 20-minute average power. It is still an estimate, so repeatable test conditions matter.
Is a ramp test FTP accurate?
A ramp test can be practical because it removes pacing, but it can over- or under-estimate FTP for riders with unusual sprint, anaerobic or aerobic profiles.
How often should I test FTP?
Many training platforms suggest testing every four to eight weeks, or after a long break. Do not retest immediately after a bad day.
What are cycling power zones?
Power zones are intensity ranges based on FTP. They help separate recovery, endurance, tempo, threshold, VO2 max, anaerobic and sprint work.
What is a good FTP for a beginner?
There is no universal good number. With body weight entered, W/kg gives better context than watts alone, but age, sex, testing method and riding goals all matter.
What is W/kg?
Watts per kilogram is FTP divided by body weight in kilograms. It helps compare climbing and indoor performance across different rider sizes.
How does Mini Watt use FTP?
Mini Watt can use FTP to scale structured ERG workouts and help you ride workouts at the right power targets for your current fitness.