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Strength for cyclists
More watts per pedal stroke, a back that holds your position and balanced legs.
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FTP and Power Zone Calculator (Cycling)
Enter the average power from your 20-minute test (or your FTP if you already know it) and your weight to see your zones and your W/kg.
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What is FTP?
FTP (functional threshold power) is the power you can sustain for roughly one hour. The most common way to estimate it is an all-out 20-minute test: FTP = average power × 0.95.
Coggan power zones
The 7 zones are defined as a percentage of your FTP. Almost all your volume goes in Z2; Z4 and Z5 are saved for 1-2 quality sessions per week.
Frequently asked questions
What is a good FTP?
It depends on your weight, so it's compared in W/kg. A trained amateur cyclist is usually between 3 and 4 W/kg.
How often should I repeat the test?
Every 6-8 weeks or when you start a new training block.
Recommended gear
- Power meterEssential to train by watts outdoors.
- Smart trainerRuns the FTP test and controls resistance for you.
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