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Calcimator

FTP Estimator

Estimate your Functional Threshold Power (FTP) from common test protocols and calculate Coggan power training zones.

Inputs

W
lb

Results

Estimated FTP

238 W

≈ 4 laptops

Watts per Kilogram

3.17 W/kg

Zone 1 – Active Recovery0–131 W
Zone 2 – Endurance133–179 W
Zone 3 – Tempo181–214 W
Zone 4 – Threshold217–250 W
Zone 5 – VO2max252–286 W
Zone 6 – Anaerobic288–357 W
Zone 7 – Neuromuscular359+ W
How to Use This Calculator
  1. Select your Test Protocol: 20-Minute Test, Ramp Test (MAP), or 8-Minute Test.
  2. Enter your Average Power During the test in watts.
  3. Set your Body Weight in kilograms.
  4. Review your Estimated FTP in watts and Watts per Kilogram (W/kg).
  5. Use the seven training zones (Zone 1 Recovery through Zone 7 Neuromuscular) to structure future workouts.

How the result changes with Average Power During Test

Average Power During TestEstimated FTPWatts per Kilogram
105100 W1.33 W/kg
243231 W3.08 W/kg
408388 W5.17 W/kg
545518 W6.91 W/kg

What each input means

Test Protocol
Select the test protocol you performed. The 20-min test uses 95% of average power, ramp uses 75%, and 8-min uses 90%.
Average Power During Test
Your average power output during the test interval. For ramp tests, use the peak 1-minute average power.
Body Weight
Your body weight in kilograms, used to calculate watts per kilogram.

How this is calculated

Worked example, using the default values

  1. Identify Input Parameters
    Test Protocol = 0, Average Power During Test = 250, Body Weight = 75 = 3 input(s) provided
  2. Calculate Estimated FTP
    Estimated FTP
    238 = 238
  3. Calculate Watts per Kilogram
    Watts per Kilogram
    3.17 = 3.17
  4. Calculate Zone 1 – Active Recovery
    Zone 1 – Active Recovery = `${zone1Low
    0–131 W = 0–131 W
  5. Calculate Zone 2 – Endurance
    Zone 2 – Endurance = `${zone2Low
    133–179 W = 133–179 W

Engine last updated . Checked against 2 independently-derived tests — how we verify calculators.

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