Cycling
FTP Estimator
Estimate Functional Threshold Power from a 20-minute test, and see your zones and W/kg.
Free · instant · no sign-upDeterministic
Result
Estimated FTP252W
95% of your best 20-minute power.
FTP (W/kg)3.6W/kg
| Zone | Name | Power (W) |
|---|---|---|
| Zone 1 | Active recovery | ≤ 138 |
| Zone 2 | Endurance | 141–189 |
| Zone 3 | Tempo | 191–227 |
| Zone 4 | Threshold | 229–264 |
| Zone 5 | VO₂max | 267–302 |
| Zone 6 | Anaerobic | 305–378 |
| Zone 7 | Neuromuscular | > 378 |
Coggan power zones (% of FTP).
The 95%-of-20-minute convention is a widely used field estimate, not a lab threshold test.
The formula
20-minute FTP field test
FTP ≈ 0.95 × 20-minute power
Source: Allen & Coggan (widely used field convention)
What it means
- A practical way to set training zones without a lab.
- W/kg puts your power in context for climbing.
Limitations
- The 95% factor is a convention, not a threshold measurement.
- A proper warm-up and an honest all-out 20 minutes are essential.
Educational only
This is a deterministic tool: the same inputs always give the same result. It is for learning and planning, not a substitute for coaching or measurement.
Keep exploring
Follow the threads from this tool into the wider knowledge base.