Cycling Calculators
FTP estimator from test protocols and power training zones across five published models.
Average power held for the full 20 minutes
Methodology
FTP Calculator estimates your Functional Threshold Power from three standard test protocols.
Power Zones takes any FTP and shows training zones across five published models.
FTP Test Protocols
20-minute test: FTP = average power × 0.95. Ride 20 minutes all-out. The 5% discount accounts for the difference between 20-minute power and true one-hour threshold.
8-minute test: FTP = average power × 0.90. Two 8-minute maximal efforts with a rest between. Works well if you struggle to pace a 20-minute test.
Ramp test: FTP = last completed step × 0.75. Steps increase by around 20W per minute. Used by Zwift and TrainerRoad. Requires less pacing skill.
Source: Allen, H. & Coggan, A. (2010). Training and Racing with a Power Meter. VeloPress.
Zone Models
| Model | Zones | Best for |
|---|---|---|
| Coggan | 7 | Power meter users, the reference model |
| Coggan + Sweet Spot | 7 | Time-crunched training, TrainerRoad |
| Friel | 7 | Cyclists following The Cyclist’s Training Bible |
| Polarized (Seiler) | 3 | High-volume athletes, research-backed approach |
| British Cycling | 6 | Riders using the BC coaching framework |
Note: Results are estimates based on population averages. Individual responses vary. Nothing here is medical advice. Talk to a doctor or coach before changing your training or nutrition.