Cycling FTP & w/kg Calculator

What is FTP?

Functional Threshold Power (FTP) is the maximum average power a cyclist can sustain for approximately one hour. It is the cornerstone of power-based training for cycling.

Coggan power zones

• Zone 1 – Active recovery: <55% FTP. Easy pedalling, active rest.
• Zone 2 – Endurance: 56–75% FTP. Long aerobic rides, fat adaptation.
• Zone 3 – Tempo: 76–90% FTP. Sustained moderate effort. Improves aerobic capacity.
• Zone 4 – Threshold: 91–105% FTP. 20–40 min efforts. Core threshold training.
• Zone 5 – VO₂max: 106–120% FTP. 3–8 min all-out efforts. Raises aerobic ceiling.
• Zone 6 – Anaerobic: 121–150% FTP. Short intense efforts. Builds anaerobic capacity.
• Zone 7 – Neuromuscular: >150% FTP. Sprint efforts (<30s). Maximum power.

w/kg benchmarks (Coggan)

• <2.0 w/kg – Untrained
• 2.0–3.0 w/kg – Recreational cyclist
• 3.0–4.0 w/kg – Sportive / competitive amateur
• 4.0–5.0 w/kg – Category racer
• 5.0+ w/kg – Elite