FTP Calculator: free FTP and power zones calculator.
Enter your 20 minute test or your ramp test. Get your FTP, your watts per kilogram and your seven power zones in watts.
Your FTP
250W
95% of your 263 W average. Allen and Coggan take 5% off because a 20 minute effort runs above what you can hold for an hour.
Allen and CogganWatts per kilogram
3.57W/kg
Your FTP divided by your weight. Your weight stays on this page: it is never in a shared link or on the card.
Coggan's power levels
Coggan levelsAllen and Coggan- 1 · Active recoveryup to 55% of FTPUp to 139 W
- 2 · Endurance56 to 75% of FTP140 to 189 W
- 3 · Tempo76 to 90% of FTP190 to 227 W
- 4 · Lactate threshold91 to 105% of FTP228 to 264 W
- 5 · VO2max106 to 120% of FTP265 to 302 W
- 6 · Anaerobic capacity121% and up of FTP303 W and up
- 7 · Neuromuscular powerShort sprints, not set by FTPAll out
Hand it to your AI
Your AI can check these numbers against your training and adjust them. The prompt has your results filled in.
See the prompt
I just did a 20 minute FTP test, averaging 263 W. I weigh 70 kg. An FTP calculator (Allen and Coggan) puts my FTP at 250 W (3.57 W/kg), with Coggan's power levels: 1 active recovery up to 139 W, 2 endurance 140 to 189 W, 3 tempo 190 to 227 W, 4 lactate threshold 228 to 264 W, 5 vo2max 265 to 302 W, 6 anaerobic capacity 303 W and up. Check this against my recent rides, tell me if the number looks right, and set up my bike sessions for the next two weeks with these zones.
Gemini, Grok Bot, Dots, Muse and Cue: copy the prompt and paste it in.
With Memory.fit, your AI would already know your FTP.
On Android now: get it on Google Play. One email when the iPhone app is on the App Store.
How it works
How the FTP Calculator works.
Functional threshold power, or FTP, is about the highest power you can hold for an hour. Andrew Coggan and Hunter Allen defined it in Training and Racing with a Power Meter, and built a set of training levels on it. Few riders want to ride an hour all out to find it, so there are shorter tests.
The 20 minute test is Allen and Coggan's. Warm up, ride 20 minutes as hard as you can hold, and take 95% of your average power. The 5% comes off because a 20 minute effort runs above what you can sustain for an hour.
The ramp test raises the power every minute until you can't keep up. The apps that run it take 75% of your best minute. That is their rule, not a published study, so compare ramp results with ramp results.
Your seven levels are shares of FTP, from active recovery under 55% to all out sprints. Add your weight to see watts per kilogram, which lets riders of different sizes compare climbing power. Your weight stays on this page: it never goes in a shared link or on a card.
The formula
- 20 minute test: FTP = 0.95 × average power
- ramp test: FTP = 0.75 × best 1 minute power
- W/kg = FTP ÷ body weight (kg)
The science
Where the numbers come from.
Every number on this page links to the paper it comes from. How Memory.fit uses the science
Allen H, Coggan AR, McGregor S. Training and Racing with a Power Meter. 3rd edition. VeloPress, 2019. ISBN 978-1-937715-93-9.
Book · 2019
Coggan AR. Cycling Power Zones Explained (Power Training Levels). TrainingPeaks, 2016, updated 2026.
Article · 2016 · Read it
TrainerRoad. How to Test With the Ramp Test. TrainerRoad Support, updated July 2026.
App convention · 2026 · Read it
Friel J. Joe Friel's Quick Guide to Setting Zones. TrainingPeaks, May 4, 2012, updated 2026.
Coaching article · 2012 · Read it
Example
A worked example.
A 70 kg triathlete who averages 263 W in a 20 minute test.
- 195% of 263 W is 249.9 W, so the FTP is 250 W.
- 2250 W at 70 kg is 3.57 W/kg.
- 3Endurance rides (level 2, 56 to 75% of FTP) sit at 140 to 189 W. Tempo is 190 to 227 W.
- 4Threshold intervals (level 4, 91 to 105%) sit at 228 to 264 W, and VO2max work at 265 to 302 W.
Questions
FTP Calculator: questions.
Warm up well. Hunter Allen's protocol adds a hard 5 minute effort first, so you start the test less fresh. Then ride 20 minutes as hard as you can hold, steady from start to finish. Your FTP is 95% of the average power for those 20 minutes.
It is shorter and easier to pace, but the 75% rule is an app convention, not a published study, and the apps adjust it for how you rode the test. Pick one test and stick with it, so your numbers compare over time.
It depends on your age, your sex and how long you have trained. W/kg matters most on climbs, where you carry your own weight. Track your own number over a season rather than chasing someone else's.
Seven levels set as shares of FTP: active recovery up to 55%, endurance 56 to 75%, tempo 76 to 90%, lactate threshold 91 to 105%, VO2max 106 to 120%, anaerobic capacity 121% and up, and neuromuscular power for all out sprints.
Joe Friel suggests a test early in your base period, then every 4 to 6 weeks. If your threshold intervals start to feel easy, or impossible, your FTP has moved. Your AI can spot that in your rides.
Not medical advice. These numbers come from published research on groups of athletes. Your own needs can differ; talk to a doctor or a sports dietitian about any health condition.